HELLO FRIEND. It is time to revolutionize your plate. Eating healthy doesn t have to be hard, and I know from personal experience how much it matters.

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2 HELLO FRIEND There are so many ways you can upgrade your wellness and improve your life, but today I want to focus on a specific one: the food on your plate. I want to share with you simple, easy recipes that can transform your body and your health. And when you do that, you also transform your mind Your soul. Your spirit. Your life. And your happiness. It is time to revolutionize your plate. Eating healthy doesn t have to be hard, and I know from personal experience how much it matters. OVER THE PAST THREE YEARS I VE TRANSFORMED MY PLATE BY CHANGING MY MINDSET TO APPRECIATE FOOD AS NOURISHMENT NOT JUST A GOBBLE UP AND GO FIX. ALONG MY JOURNEY, I CONQUERED MY #1 GOAL OF KICKING SUGAR CRAVINGS TO THE CURB! THE SUGAR INDUSTRY NO LONGER OWNS ME! I AM SLEEPING SOUND, HAVE MY EYEBROWS BACK (THYROID CHALLENGES MANAGED BY FOODS I CHOOSE), FEWER PMS/MENOPAUSE KINKS AND AS A BY PRODUCT OF MY MINDSET FLIP, I VE LOST 15 POUNDS OVER THE PAST YEAR, MY LIPID PANEL (cholesterols etc) IS UNBELIEVABLE, MY THYROID LAB MARKERS (TSH, F T4, F T3 etc) ARE IMPROVING AND I FEEL LIKE A ROCK STAR! MOST OF THE TIME, ANYWAYS. With my help you will NEVER count calories, you will NOT dwell on fat, you will NOT feel deprived, and you will NOT be on a diet. EVER. The dislike button for that word, please?! Instead, you will glow and feel beautiful, amazing, supported, and more alive than you have ever felt before. Let me take you on this journey to vibrancy. My heart sings seeing people thrive and feel their very best. In everything they do. Work. Play. Family. Friends. Life. It s not size or shape that matters. It s heart and mindset. 2

3 YOUR SIMPLE LIFE UPON RISING Drink warm water with lemon BREAKFAST SUPER SIMPLE OATMEAL (GLUTEN-FREE OATS) Serves 2 1 cup almond milk 1 cup water 1/2 teaspoon cinnamon 1 teaspoon vanilla extract 1 cup whole rolled gluten-free oats 1/2 cup fruit of your choice to top (apples/pears/berries/etc.) Pour almond milk, water, and vanilla extract into saucepan over high heat until boiling. Pour in oats, continue to stir. When the ingredients return to a boil, reduce to simmer. Continue to simmer and stir for about minutes until oats are of a creamy texture. OR SECRETLY GREEN SMOOTHIE 1/2 cup of water 1 small ripe banana 1 chopped and pitted peach (I use the frozen ones) 1/4 cup of raspberries 1 handful of baby spinach Put all ingredients into blender, and blend until smooth. SNACK Raw veggies (celery, red pepper, cucumber) w/ 2 tbsp of hummus (I make or buy Fountain of Health from Kroger) 3

4 LUNCH KALE POWER SLAW Serves 2 1 bunch kale - stems removed and leaves thinly sliced 1 large carrot shredded 1/2 orange juiced (go with no sugar added or squeeze a fresh one) 1/2 lemon juiced 1/2 red onion very thinly sliced 2 Tablespoon olive oil Toss kale with carrot, orange juice, and lemon juice in a large salad bowl, using your hands to rub orange and lemon juice into kale leaves. Let stand a few minutes. Fill a bowl with ice water. Bring a saucepan of water to a boil and stir onion into boiling water; cook just until starting to soften, 15 to 30 seconds. Drain and immediately immerse onion in ice water. Drain ice water, blot onion dry on paper towels, and add to kale. Stir olive oil into kale mixture and toss to coat. Can be made several hours ahead of time and refrigerated until ready to serve. SNACK Coconut water (4 ounces) & fruit (apple, ½ cup berries, ½ grapefruit) DINNER CRAZY CURRIED MILLET (OR QUINOA) Serves 4 1 cup dry-roasted millet 1/2 cup crushed almonds 3 tablespoons pumpkin seeds 1 teaspoon curry powder 1 teaspoon grated ginger 2 cups vegetable stock DIRECTIONS: Boil the vegetable stock in a pot. Add all the ingredients and bring to a boil. Reduce the heat to low and simmer for minutes (confirm quinoa cooking instructions) until all liquid is absorbed. Stir ingredients. Serve warm. 4

5 DESSERT BLUEBERRY CHOCOLATE PUDDING Serves 2 3 tablespoons raw cacao powder 1/4 cup chia seeds 3 ripe avocados 1/4 cup coconut milk 2 teaspoons vanilla extract 1 cup blueberries (frozen is perfect) Raw cacao nibs (optional topping) Remove avocados from the skin (and pit) and place in a food processor with blueberries. Blend until combined and creamy. Add in all remaining ingredients, blending until pureed, scraping down the sides when needed to combine. Blend for a good 1-2 minutes until completely creamy. Serve. 5

6 A SOLUTION FOR YOU I find that most folks I speak with are confused about what to eat. In today s world that s completely understandable. Even though we live in the age of information, the advice that s out there can be overwhelming and often conflicting. It s time to ditch the information overload and figure out which foods work for your unique body. It s called bio-individuality! It s not a one size fits most kind of thing. I m already creating some blueprints for you in my programs that are soon to launch. Learn how to tap into the wisdom of your body and achieve endless energy and optimal health with my upcoming programs at A Whole Lot of Wholesomeness, No Mo Shuga, delicious chef created recipes, gatherings and more. For those that know or know of me, there s no denying that when I jump, I jump high, play hard, dive deep and go big. It s all or nothing. It s never half ass. I am all in. Hang tight...there are definitely going to be some must invest in yourself health+wellness opportunities that I think you will definitely want to take part in or be a part of. I M A WIFE, ENTREPRENEUR, MOM, HEALTH, WELLNESS & FITNESS ENTHUSIAST, ADVENTURE SEEKER, TRAVEL ADDICT, OUTDOOR & ANIMAL LOVER, COMMUNITY ACTIVIST AND AUTOIMMUNE WARRIOR WITH A RUNNING ADDICTION. I AM ALSO A HEALTH COACH ON A MISSION TO ROCK THE RIPPLE EFFECT BY EDUCATING AND GUIDING FOLKS TO SUSTAINABLE HEALTHY LIVING AND WELLNESS PREVENTION VS DIS- EASE MANAGEMENT. I AM HERE TO PARTNER WITH + EMPOWER WOMEN MEN & KIDDOS TO DREAM + DESIGN + LIVE LIFE BIG! Suspension Bridge Overlook Grey Glacier Torres del Paine National Park Patagonia Chile FROM THE INSIDE OUT AND SKIN IN. CHEERS, E 6

7 THANK YOU I hope you find these recipes to be simple and delicious. I know they are nutritious! Enjoy your time in the kitchen and with your family. Life is a journey. And today is a perfect day to Dream. Design. Live. Life. BIG. From the Inside Out and Skin In. Cheers, e P.S. I d love to hear from you. Connect with me via: thehealthylifearchitect@gmail.com 7