So you overindulged a little this past holiday. Here are some easy ways to get back on track:

I always recommend starting your day with lemon water, not only is it hydrating but it alkalizes the body and  its really great for your liver.

Eliminate added sugars as well as alcohol for a few days. Stay hydrated by drinking a lot of water.

Make your own smoothies and juices, this will ensure there is no added sugars. Make them with chock full of healthy greens and fruits.

Vegetable soups are also a good way to ‘shake’ things up as well.

Don’t wait for January 1st to exercise, get back on it today. If you don’t have an hour, a 20 minute intense session will do. No excuses!!


Here is a quick sweat session, all you need is a mat, a bottle of water and a towel wipe the sweat.:)

* Always consult your doctor before starting an exercise program.
Warmup 5 minutes by running in place and butt kicks.
Jumping jacks 1 minute
Burpees 1 minute
Pushups 1 minute
Side to side jumps 1 minute
Mountain climbers 1 minute
High Knees 1 minute
Jump Squats 1 minute
Jump Lunges 1 minute
Wall Sits 1 minute
Speed Skater 1 minute
Repeat 5 times. Rest when you need it. Listen to your body.
Bonus moves:
20 Supermans
1 minute Plank
50 Bicycles
30 Tricep Dips
40 Seconds Side Plank
30 Leg Lifts
50 Butt Lifts on the toes
15 Alternating V ups
Repeat 2 times


Something Extra:
Tofu and Vegetable Quinoa over Spinach
Exercise your Body into Alignment
7 Pilates Moves for All Over Toning



This week I am excited to share a recipe from a Certified Holistic Health and Supportive Chef, Laura Lea Bryant.

A little about Laura per her website, it is my joy to help people recognize importance of self-care, especially amidst our daily stresses and pressures. We all work incredibly hard, yet we often forget why. We forget that we’re striving for harmony and balance, which is only achieved through first nourishing our bodies and minds.

She features recipes that are  Dairy Free, Vegan, Vegeatarian, Sugar Free and Dairy Free recipes.

Hope you enjoy this recipe and when you have a moment explore her website, you won’t be disappointed.


Tempeh Bolognese


[Image courtesy of]


  • 1 8 ounce package tempeh, grated on a box grater
  • ¼ cup extra virgin olive oil
  • 1 cup dark and fruity red wine
  • 1 Spanish onion, peeled and small diced
  • 2 teaspoons salt, plus more to taste
  • 2 tablespoons minced garlic
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil
  • ¼ teaspoon onion powder
  • 1 28 ounce can tomato puree
  • 1 tablespoon tomato paste
  • 1 tablespoon molasses
  • Black pepper to taste
  • 1 pound brown rice pasta


1)     In a large sauté pan on medium heat, sauté the grated tempeh in three tablespoons olive oil until golden brown around the edges. Add remaining olive oil and diced onion, plus 1 teaspoon salt. Cook until onions are soft and translucent.
2)     Add garlic, oregano, basil, and onion powder and cook for another 3-4 minutes. Add red wine and reduce until almost all liquid has evaporated.
3)     Add tomato puree, paste and molasses and stir. Cook covered for 15-20 minutes.
4)     While sauce simmering, cook brown rice pasta to al dente. Drain and reserve ½ cup cooking liquid.
5)     When sauce Bolognese is ready, add pasta and use cooking liquid to thin out, if necessary. Season with salt and pepper to taste and serve.

Hope you enjoy the recipe and feel free to share the page with friends.