Gluten-Free and Dairy-Free fall Recipes

Here are some delicious and healthy recipes that are both gluten-free and dairy-free. Enjoy these nourishing meals that are perfect for any time of the day!

Warm Apple and Cinnamon Oatmeal Topped with Walnuts

Ingredients:

• 1 cup gluten-free rolled oats

• 2 cups almond milk or any dairy-free milk of choice

• 1 apple, peeled, cored, and diced

• 1 teaspoon ground cinnamon

• 1 tablespoon maple syrup or honey

• 1/4 cup chopped walnuts

• A pinch of salt

Lentil Stroganoff 

 This was a favorite of mine growing up! I am excited for this recipe makeover! I hope you enjoy it!

Place all ingredients in food processor and mix well. Add water as needed. Place in refrigerator for one hour. Form into Tablespoon size balls and sprinkle with cinnamon.

Enjoy! Click here for a printable version of this recipe

My Biggest Health Coaching Tip

In the realm of health coaching, there are myriad strategies and tips that can guide you towards achieving your goals. However, if I were to highlight the most transformative tool, it would undoubtedly be journaling. This simple yet profound practice involves grabbing a journal and writing everything down. The power of journaling lies in its ability to help you connect with your current state and navigate the path to your aspirations.

October carries a unique energy. As the leaves turn golden and the air grows crisp, nature reminds us of the beauty of slowing down, contracting inward, and finding stillness. Fall is a season of transition, a time to restore energy, refuel the body, and reconnect with the soul. Just as trees release their leaves, this season invites the release of what no longer serves, creating space for deeper self-awareness and healing.

September marks Self-Care Awareness Month, a perfect opportunity to reflect on how you nurture yourself. Taking time for self-care is essential to maintaining your overall well-being. It’s about recognizing your needs and making intentional choices to meet them. Let's explore what self-care truly means and how you can seamlessly incorporate it into your daily routine.

Self-care is the practice of taking an active role in protecting and improving your well-being and happiness, particularly during periods of stress. It involves activities that rejuvenate the mind, body, and spirit. Self-care is not a one-size-fits-all; it is deeply personal and should be tailored to what makes you feel fulfilled. Here are a few ways to begin your self-care journey this month.

Manifesting your desires is a powerful process that involves aligning your thoughts, beliefs, and actions with your goals. The concept of manifestation is rooted in the idea that our thoughts and intentions can shape our reality. By focusing on what you truly want in life, you can attract abundance and create the life you envision.

The Lions Gate Portal: A Unique Opportunity

The Lions Gate Portal, which occurs on August 8th, is a significant cosmic event known for its heightened energy and potential for transformation. Astrologically, it is a time when the Earth aligns with the star Sirius, the Sun, and the Orion constellation. This alignment creates a powerful gateway of energy, making it an optimal time for manifestation.

Jul 31

Written By samson jill

August is a month bursting with vibrant energy and delightful celebrations. From the juicy sweetness of peaches to the spiritual significance of the Lion’s Gate Portal, there is so much to explore and enjoy

Jul 29

Written By samson jill

Discovering your "why" for working out is essential for maintaining motivation and achieving your fitness goals. Your "why" acts as a guiding star that ensures you're on the right path. Here’s a step-by-step guide to uncovering and staying connected to your workout "why."

Embarking on a journey to become the healthiest version of yourself can be both exciting and daunting. However, by adopting a few simple steps, you can make this journey manageable and rewarding. Here’s a guide to help you transform your health and well-being.

Reset your intentions for healthy living.

It's July! Can you believe we're halfway through the year already? This is the perfect time to pause, reflect, and realign with your goals. Forget the pressure of January 1st – let's approach this 'Half New Year' with kindness and curiosity, focusing on creating a vibrant, healthy life.

Healthy Oatmeal Cream Pie

Recipe Makeover!

These healthy alternative to the the Little Debbie oatmeal cream pie are sure to hit the spot. They are loaded with healthy ingredients, protein and fiber.

Healthy Vegan Cough Dough Ice cream

Creating a vegan cookie dough that balances nutrition and taste can be a fulfilling project. This reimagined recipe uses chickpeas, protein powder, and nut butter as the main ingredients, completely eliminating the need for traditional flour and sugars. By incorporating chickpeas, it enhances the protein content, and for an additional kick of flavor and nutrition, it can be mixed with dark chocolate chips and add it to the below ice cream recipe for an amazing summer treat!!

Healthy Vegan Cough Dough

Creating a vegan cookie dough that balances nutrition and taste can be a fulfilling project. This reimagined recipe uses chickpeas, protein powder, and nut butter as the main ingredients, completely eliminating the need for traditional flour and sugars. By incorporating chickpeas, it enhances the protein content, and for an additional kick of flavor and nutrition, it can be mixed with dark chocolate chips or dried fruits.

Creating a healthy ice cream recipe that is both nutritious and delicious can be a rewarding endeavor. This recipe makeover uses frozen bananas, blueberries, and nut milk as a base, which eliminates added sugars. By incorporating protein powder, it boosts protein content, and for an extra burst of flavor and nutrition, it's topped with additional berries.

Creating a healthy granola that is both nutritious and delicious can be a rewarding endeavor. This recipe makeover eliminates added sugars, boosts protein content, and includes nutrient-rich ingredients like pumpkin seeds and hemp hearts

Hello, summer! It brings me joy to say that! I love getting outside and embracing nature. Today, I’m excited to share a secret with you: I health coach myself. At the start of each month, I write down my goals, treating it like a mini New Year. This helps me release any setbacks and start fresh. I use an old-fashioned paper calendar to jot down everything—workouts, meals, and goals. It may look chaotic, but I love it! This method keeps me motivated and accountable.

Everything is energy!! You are vibrating energy, vibrating and sending out a frequency that attracts and manifests things into your reality. Your energy includes how you feel, the thoughts you are thinking and the energy or prana you are taking in on a daily basis.

If you are carrying your past thoughts, experiences and old stories around with you into your daily life, you will see that show up for you in your life. Many people wonder why the same things comes up for them over and over again. Why they cannot lose those 10 pounds, find a mate or simply find a parking spot at the mall. It is because we are living from those old stories and manifesting the same old shit into our life.

You work too hard all year to be healthy and fit to let the Holiday season set you back. Or perhaps you have big goals for yourself in 2021 and you would like to get a jump start on your endeavor to be healthy and fit in the New Year. I hate to see people work so hard and get tripped up by all the office parties, happy hours, unhealthy foods and the never-ending cookies that literally show up at your door from very well-meaning neighbors.

In an effort to help out, I compiled some tips and tricks to help you stay on track and maintain your healthy lifestyle in a time of year that’s symbol is literally a fat guy. Sorry Santa, these tips are for you too!

Jumpstart your nutrition and fitness with my self led tone it up program. All you have to do is join me on-demand ($15 monthly) and follow the category Tone it up Challenge. You will also receive access to over 70 yoga, barre, hit the spot and other workouts/ nutrition presentations and support.