Do you listen to your Intuition?

Practical Whole Life Tips from an Intuition Mentor... Do you listen to your Intuition?

Here are 3 reasons why you may want to start:

1. Following your Intuition is following your heart... and that feels good...

Have you experienced that when you follow your heart (I don't just mean romantically), there is a lightness, as if you know you're on the right path, even if it is challenging or scary at first? Following your heart usually makes you feel joy, and when you follow the opposite, it can feel really heavy, as if there is a nagging that you aren't really doing the thing you really want to be doing!!

2. Intuition gives you certainty...

Have you ever thought about why to do something, or not do something, but your list of pros and cons just doesn't seem to make you feel any more certain in your important decisions? That's because your heart is also always speaking to you, and it's leading you in that direction that makes you feel your soul at ease. Well, the more you act on your intuition and fall into that flow of ease, the more certainty you feel. It's as if you can sleep easier at night, sometimes literally you do sleep better, because you feel certain in your decisions.

3. Intuition only speaks of possibilities!

The thinking mind is where doubt and second-guessing comes from, but your heart and intuition only know the feeling of inspiration. Your intuition speaks to you of what's possible, not doubt, not fear and when you know this, you simply have to take each step, moment-by-moment to reach each inspired action towards your dreams. Too simple? Well, what's simple to do is simple not to do. And what's simple isn't always easy when you have any fear, but the more you practice following your heart, the easier it gets, and the less fear you experience. 

BUT DON'T TAKE MY WORD FOR IT... try it for yourself. 

Most people are driven to change their life because they feel that something is missing or want more; naturally they think if they improve their circumstances, they'll feel better about themselves. But many find that that feeling of satisfaction doesn't often last long.

INTUITION is the key to living with more possibilities, and experiencing self-love, not just reading about it or trying to change your thoughts or who you are. There is nothing about you that you need to fix, improve, or change, but you do need to know the deeper you beyond your perceived limitations. That's where Intuition comes in. 

Intuition guides you towards everything you've ever wanted to have and be. Want to learn more?

INVITATION TO JOIN A FREE CALL TO LEARN TO FOLLOW  YOUR INTUITION - CLICK HERE

Written by Intuitive Mentor Kirra Sherman.

A little more about Kirra...

Most people are driven to change their life because they feel that something is missing or want more; naturally they think if they improve their circumstances, they'll feel better about themselves. But many find that that feeling of satisfaction doesn't often last long. Kirra supports you to listen, follow, and understand that feeling that sits deep in your heart so that you can live the life you truly desire, the one that's calling to you... so that you can experience joy and contentment all of the time, just by connecting with your true heart.

INVITATION TO JOIN A FREE CALL TO LEARN TO FOLLOW  YOUR INTUITION - CLICK HERE

For the MAMA's ~ The Great Jane Retreat & Wellynest's Whole MAMA program!

With Mother's Day around the corner it's truly a time to reflect and be grateful for all the mamas in our life! Whether it's your own mother or grandmother, your wife, aunt or cousin, even your close friends ~ we all have mamas in our life! This role of mama, is one of the most important ones on this planet! Ever since I had my baby girl I knew, whole-heartedly, that I wanted to support new moms and families (dads and babes included of course). These next generations are so important and the mamas and the papas (and all the care givers out there) are the ones building and creating the homes and support systems for these children ~ so supporting them, to me, feels of the up-most importance!

I am so excited to share that I will be one of the speakers at the upcoming, inspiring, mama treat in Ojai, California ~ THE GREAT JANE. I'll be teaching two classes over the course of the weekend about "How to Nourish Your Body, Beat Stress, And Stay Healthy!"

What does it mean to be a Great Jane?

"Being a Great Jane is an all encompassing idea for the modern mother. It’s a big movement internally and externally. It fosters intentional parenting, satisfying careers, self-care concerns, and connection with other women facing the bold questions of life balance. As entrepreneurs who are also moms, we wrestle with these important ambitions on a daily basis. We created The Great Jane retreat as a place for all mothers seeking mentorship and space to rejuvenate and prepare for their next act in holistic identity. We have built a thoughtful team of advisors to guide us through a weekend of energizing thought, movement, and relaxation."

This retreat was created FOR mamas BY mamas and is truly going to be a life-changing experience ~ I encourage you to share this with the mamas you love and perhaps treat yourself or a mama you know to this beautiful weekend. The retreat will be held Friday, May 20th to Sunday May 22nd in Ojai, California at the Thatcher House.

Also, since I'm one of the speakers, I'm beyond pleased to share that I have a special coupon code for all the mama's I know and LOVE! Just use: TGJ_Speaker at checkout and RECEIVE A 20% DISCOUNT!

 "No one else will ever know the strength of my LOVE for you. After all, you're THE ONLY ONE who knows that my HEART sounds like from the inside."

"No one else will ever know the strength of my LOVE for you. After all, you're THE ONLY ONE who knows that my HEART sounds like from the inside."

Also, on the theme of deeply supporting mamas I'm thrilled to announce the launch of our new mama coaching program! Wellynest’s Whole MAMA program is an intimate course designed to nourish and support modern day mama’s, their little ones, and unique family dynamic. Many mothers are over-worked, over-stressed, under nourished, and under supported. This program is designed to give you back your strength, stability, even sanity, to empower this incredible role as MAMA! Exploring what it means to live a whole and nourished life, we integrate self-care, foods that nourish and heal, movement and meditation and more. From healthy grain-free, gut happy baking and fermentation, to ayurvedic practices, sensual self-care, and the A.R.T of parenting TM we cover all the areas modern day mamas need to thrive.

Our early bird special is going on now! Head to Wellynest's home page and click on "early enrollment" under GROUP MAMA COURSE to sign up or schedule a complimentary consult to see if the program is the right fit for YOU! Also, for all my non-LA mamas, know that ANY MAMA anywhere can enroll as there is a class that is 100% virtual as well!

Here are some additional details as well:

Wellynest's WholeMAMA Program

Nourish your body

Feed your soul

Empower YOU & your family

3 months of Group & Individual Coaching

(June 2016 – August 2016)

12 Topics (12 Virtual Classes OR For LA local residents 9 virtual classes & 3 Hands On Sessions)

Each week we will focus on an aspect of wellness to support you, your children and your family. We dive into topics designed to truly shift your relationship to self, your relationship with your children and the overall wellness of your family. Exploring what it means to live a whole and nourished life, we integrate the importance of self-care, foods that nourish and heal, movement and meditation to create the optimal environment for everyone to thrive, and so much more. From healthy grain-free, gut happy baking and fermentation, to ayurvedic practices, sensual self-care, and the A.R.T of parenting TM, we cover all the areas modern day mamas need to live a balanced, grounded, and supported life!

Each week, to support our new topic/class, we will create focuses, set intentions and each MAMA will be provided with practices and tips to integrate all of these teachings. There will be support and steps to digest each phase of the program. With a group dynamic, mama’s have the opportunity to empower one another, connect, ask questions and share experiences (both highs & lows). 

Together we start to feel, live and embody what it means to be a Whole MAMA.

Each virtual class will be recorded for later review and convenience.

LA virtual classes: Tuesdays from 8:00-9:15PM PST

NON-LA virtual classes (basically everyone else): Tuesdays from 5:00-6:15PM PST

2 Individual Private Consultations

Each mama in the course will receive 2 individual consulting sessions to help customize & individualize the program to fit their unique life, home, family & lifestyle. A comprehensive health history & evaluation will be done prior to the 1st class and then a follow up check-in coaching sessions will be scheduled throughout the course as well.

Buddy Support System

Each participant will have a chosen MAMA buddy to support them throughout the program. There will be additional (optional) buddy activities to further support your whole MAMA transformation. You will receive 12 weeks of concentrated support, accountability and encouragement from your MAMA buddy.

Maximum Participants: 8 in each program (to support optimal intimacy and support)

Price: $990 (3 payments of $330 (On month 1, 2, 3)

Pay in full (discounted price): $890

Early Bird Special: $825

Homemade Chia Seed Pudding

Who doesn't love a quick and easy meal, snack or treat that nourishes the body and tantalizes those taste buds too! Well here's one of our favorite go to dishes (that I've been making for years) ~ and the best part is how limitless the options are when it comes to dressing it up, changing it up and making it special and new each time around! Say hello to our homemade chia see pudding!

Chia seeds are quite magical and a very powerful superfood. These little seeds hailing from central America are harvested from the Salvia hispanica plant, a member of the mint family. They are a powerhouse of vitamins, minerals, amino acids, and healthy fats.

Chia seeds have a wonderful caloric breakdown: 53% fats, 11% protein, and 36% carbs.

Healthy fats: Chia seeds are loaded with omega-3s. They actually have more omega-3s gram for gram than salmon! However, the omega-3s in chia seeds come in the form of ALA, the plant based form that must be converted to DLA or EPA to be used by our bodies. This is a difficult process for our bodies, so it is still recommended to not rely solely on plant based sources of omega-3s.

Protein: Studies have shown that chia seeds have a highly accessible amino acid profile, making the high level of protein found in them a great plant based source!

Carbohydrates: Pretty much all the carbohydrates found in chia seeds come in the form of fiber! Fiber is another nutrient that is greatly lacking from the standard American diet (or the SAD diet as I normally refer to it), so chia is a really amazing source of fiber. Due to all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. In theory, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the healthy bacteria in the intestine, which is important because keeping your gut bugs well fed is so important for overall health.

Chia seeds also are high in minerals essential for bone health, including calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive ~ 18% of the RDA in a single ounce! Along with high antioxidant levels, chia seeds are an all around great idea to add more of into your diet! It's an added plus that they have very little flavor so they can go with just about anything... On salads, as an egg replacer in baking, in your water, in smoothies, in sauces, in nut and seed butters, and more (I always recommend having them soaked for optimal absorption). My family's favorite way to prepare chia seeds is by making a big batch of chia seed porridge! By making a big batch, we leave ourselves lots of leftovers and the ability to dress up our next bowl in a totally new way! Find our recipe below, along with some suggestions on how to top your chia pudding with so much goodness!

 This beauty here is topped with: fresh blueberries, strawberries, raspberries, inca berries, coconut chips, cashew butter, cultured raspberry jam, bee pollen and lots and lots of LOVE!

This beauty here is topped with: fresh blueberries, strawberries, raspberries, inca berries, coconut chips, cashew butter, cultured raspberry jam, bee pollen and lots and lots of LOVE!

CHIA SEED PORRIDGE RECIPE

1 qt. water or nut milk (see our Homemade Brazil nut milk recipe HERE)

 ½-1 cup organic chia seeds (or more or less depending on desired thickness)

INSTRUCTIONS

Place water or milk in a large bowl. Pour the chia seeds in. The secret is stirring and mixing the seeds very well (like really, really well). You don't want them to clump. Mix well and make sure they are all separated and evenly "coated" in nut milk or water. Then repeat the stirring and mixing process again. Do this at least one to two more times. Once you feel the mixture is perfectly combined you can store in your fridge to allow the pudding to set and expand.

When this delicious treat is ready to serve you can experiment with adding as many or as few of your favorite toppings! Here's a few ideas and tasty treats that we love on ours!

ADD: fresh berries, inca berries, mulberries (fresh or dried), goji berries, heirloom banana (fresh or dried!), bee pollen, sprouted Jem Organics nut butter, wild jungle peanut butter, any organic nut butter of your choice (sprouted is always preferred), cultured raspberry jam, sprouted walnuts, lemons guavas, pure potions beauty blend, protein powders, spirulina crunchies, raw organic chocolate, cacao nibs, green powders, pumpkin seeds, coconut chips, coconut cream, sunflower seeds...do you see where we are going here ~ the list is endless and it's so much fun to design a new creation each time! You can basically add anything your heart desires!

Mix and Enjoy! As always, all of our recipes are best enjoyed with those you love <3

 You can even purchase pre-made, high quality, organic almond milk in glass if you don't want to make it yourself ~  Renew Juicery , local to my LA folks, sells this at their location in Mar Vista and also at farmers markets and retail locations all around town!

You can even purchase pre-made, high quality, organic almond milk in glass if you don't want to make it yourself ~ Renew Juicery, local to my LA folks, sells this at their location in Mar Vista and also at farmers markets and retail locations all around town!

Homemade Zucchini Bread ~ Grain-free, refined sugar-free goodness!

 Homemade Grain-Free, Refined Sugar Free Zucchini Bread :)

Homemade Grain-Free, Refined Sugar Free Zucchini Bread :)

Finding new ways to enjoy classic comfort foods, while making them as clean and nutrient filled as possible, is one of my favorite things in the world! This is one such recipe born out of that quest. A quest that ultimately birthed the search and eventual development of this recipe for grain-free zucchini bread. Starting with a basic almond meal loaf recipe, it transformed into something rather unique and incredibly delicious...If I do say so myself ;)

How can you make zucchini bread even more nourishing? You supercharge the ingredients!

  • Tigernuts & tigernut flour: "tigernuts" is actually a misnomer, seeing as these little nutrient packed guys are actually a vegetable (a starchy tuber, to be precise)--not a nut! They are filled with resistant starch, which is an incredibly powerful prebiotic (more on this soon!) and therefore helps your body maintain healthy gut bacteria and digestion! Also, these little crunchy delights were a major source of nutrition during the evolution of pre-humans to humans, so these are about as ancient as you get. They're naturally sweet with a low glycemic index, making them perfect for sweet baked goods. They're also packed with healthy fats, unlike most other starchy tubers like potatoes! This is exactly why tigernut flour is so ideal for baking. Search for discounted Organic Gemini Tigernut Flour HERE

  • Super berries: goji berries, mulberries, golden berries, oh my! Personally, these three superfood berries are my favorite combination for this loaf, but I always encourage people to explore, experiment and have fun! Some other great options are golden raisins and maqui berries. All of these are fantastic super packed pieces of sunshine, filled to the brim with vitamin C, beta-carotene, and antioxidants!

Try this Superfood Zucchini Bread for any occasion to guarantee a splash of color, a symphony of flavor, and an array of nutrients! This dish is sure to delight. Check out our recipe below!

Homemade SUPERFOOD Zucchini Bread Recipe!

Ingredients:
Wet:
3 organic pasture-raised eggs

3 TBSP coconut oil (liquid form)

½ cup maple syrup or honey

Dry:
2 cups organic almond meal (Unblanched)
1/4 cup tigetnut flour
1/4 cup arrowroot powder
½ tsp organic baking soda
1 tsp organic cinnamon
1/4  tsp organic clove

1/2 tsp organic nutmeg
¼ tsp @myOjio raw vanilla powder



Final Step:

½ ripe banana, mashed

½ cup raw pecans, chopped, preferably sprouted

½ cup dried SUPERBERRY MIX (suggestion: goji berries, mulberries, golden berries, maqui berries, golden rainsins, etc.)

½ cup grated zucchini, moisture removed


Instructions:

1. Preheat oven to 350F.

2. In a small mixing bowl, beat together wet ingredients, making sure to incorporate some air while whipping the, togrther.


3. In a medium sized mixing bowl, combine all dry ingredients. Mix until all ingredients are well integrated and there are no clumps.


4. Combine your wet and dry ingredients together. Once fully mixed, let the batter sit while you move on to the next step.

5. Chop pecans and grate zucchini. To remove moisture from the grated zucchini, place zucchini on a paper or re-usable kitchen towel. Place a second towel on top of the zucchini (make sure they’re super clean if using a re-useable!), and pressed down with your hands. All the excess moisture will begin to release from the zucchini. Keep doing this until little to no moisture is releasing from the zucchini on to your towel.


6. Then in a small bowl or cup, combine final ingredients—pecans, mashed banana, grated zucchini and superberries. Once they are all nice and mixed up, pour those contents in with your batter, and gently fold until evenly distributed

7. Grease a small loaf pan (8.5in x 4.5in) with coconut oil. Pour batter into pan, and then bake for roughly 40 minutes (bake times will vary depending on oven), rotating once after 20 minutes. Check if it’s done with a toothpick, knife, or fork. If it comes out clean from the center of the loaf, you’re all done! If not, pop it back in the oven for a few extra minutes.


8. Let it sit on a cooling rack for at least 30 minutes before trying to remove it from the loaf pan.

Slice it up, spread a little coconut butter or raw butter on it, and you’ve got the perfect breakfast, snack OR dessert!

  RECIPE DEVELOPMENT &amp; BLOG BY: Kate Sternlicht; @thefoodwisefox ~ AMAZING PHOTOGRAPHY by Lindsey Wilson of OWL Venice. Find her photography  HERE   or @owlyouare

RECIPE DEVELOPMENT & BLOG BY: Kate Sternlicht; @thefoodwisefox ~ AMAZING PHOTOGRAPHY by Lindsey Wilson of OWL Venice. Find her photography HERE or @owlyouare

Quick EXPO WEST Product Highlight

Expo West each year is one of my favorite times of the year! It's the largest natural foods expo in the country and for four days straight I live and breathe all the newest, most innovative, green, eco-conscious, organic brands in the industry! I also do a mini cleanse before each one as it's one of the few times throughout the year that I open my belly up to such a wide variety of foods ~ ones I normally don't eat on a regular basis. The things we do to help and support our clients through curating this expansive, yet amazing wellness space!

This year, as always, was a blast! I met so many incredible people, was moved and inspired by our collective missions and truly touched by the love and dedication this community has toward making a difference. I was introduced and educated on such a variety of quality products, brands and companies. There is such a wide range each year ~ companies just entering the wellness space, or launching a new product and of course my favorite trusted and true brands that are yearly staples at EXPO WEST!

I love meeting the "newbie" companies that are making their big debut ~ presenting and being a vendor at EXPO WEST is very much like a right of passage for these brands. It's so inspiring hearing about their "first experiences" and all the incredible feedback and relationships they are building. I'm such a fan of the small companies, built up from true passion and a love for something so deep they have no choice but to follow their dreams and present it to the world! That's how I feel about the work I do ~ so grateful!

Many vendors were welcomed rediscoveries of the companies I already love and support ~ like stopping by and talking to the wonderful creator and founder of Sovereign Silver, a staple in the Wellynest household. We will share more in the near future about our old favorites (and even some newer favorties), however today I wanted to share with you a few fun, new finds from Expo this year ~ whether it was a new product line from an already beloved company or a completely new find all together these products made EXPO that much greater for us this year!

  1.  Coyuchi     Coyuchi are the makers of incredibly high quality 100% organic cotton clothing, towels, and blankets! These guys do some really beautiful high end stuff. I got the most luscious, soft, organic blanket while at Expo ~ what an amazing treat for me (this is definitely a form of self-care, beautiful items that nurture your soul!). I feel so incredibly grounded, peaceful, and warm when I'm wrapped up in it.

1. Coyuchi

Coyuchi are the makers of incredibly high quality 100% organic cotton clothing, towels, and blankets! These guys do some really beautiful high end stuff. I got the most luscious, soft, organic blanket while at Expo ~ what an amazing treat for me (this is definitely a form of self-care, beautiful items that nurture your soul!). I feel so incredibly grounded, peaceful, and warm when I'm wrapped up in it.

  2.  Sunbiotics     This company makes amazing probiotic supplements for kids (and adults)--both in powder form, and in chocolate form! They're probiotic chocolate hearts are so yummy and definitely made my gut happy at Expo! My daughter loves the probiotics so far and asks for more ~ I take that as a good sign!

2. Sunbiotics

This company makes amazing probiotic supplements for kids (and adults)--both in powder form, and in chocolate form! They're probiotic chocolate hearts are so yummy and definitely made my gut happy at Expo! My daughter loves the probiotics so far and asks for more ~ I take that as a good sign!

  3.  Artisana     Artisana is a staple in our home (we love their coconut oil &amp; butter). It was wonderful to see a new product launch of raw cacao nut butters! They taste like a healthy (and much more yummy) version of Nutella!  The Sunflower &amp; Cashes Cacao spreads really blew me away! I went back for seconds and that's not like me! See my cool reusable sample cup and spoon above as well?!?).

3. Artisana

Artisana is a staple in our home (we love their coconut oil & butter). It was wonderful to see a new product launch of raw cacao nut butters! They taste like a healthy (and much more yummy) version of Nutella! The Sunflower & Cashes Cacao spreads really blew me away! I went back for seconds and that's not like me! See my cool reusable sample cup and spoon above as well?!?).

  4.  Host Defense     A medicinal mushroom supplement company that I have used and loved in the past. This year they had a new supplement--the MycoBotanicals™ Brain blend. Made up of lion's mane, reishi, cordycpes, ginkgo balboa, bacopa, and gotu kola, this supplement does the trick at reducing metal fog and increasing concentration and clarity!

4. Host Defense

A medicinal mushroom supplement company that I have used and loved in the past. This year they had a new supplement--the MycoBotanicals™ Brain blend. Made up of lion's mane, reishi, cordycpes, ginkgo balboa, bacopa, and gotu kola, this supplement does the trick at reducing metal fog and increasing concentration and clarity!

  5.  Goodlight Candle     A tea light company!We love essential oil diffusers in the  Wellynest  household, but I have never liked how quickly normal tea lights burn out, or not knowing what they put into them! Goodlight solves these problems. Their tea lights last for HOURS and are a completely additive free soy candle.  They just launched a line of clean, essential oil infused candles as well (pictured above!).

5. Goodlight Candle

A tea light company!We love essential oil diffusers in the Wellynest household, but I have never liked how quickly normal tea lights burn out, or not knowing what they put into them! Goodlight solves these problems. Their tea lights last for HOURS and are a completely additive free soy candle. They just launched a line of clean, essential oil infused candles as well (pictured above!).

  6.  JEM   (Find them online for 20% off  here  ~ just search "JEM")   Makers of sprouted superfood spreads! These speak for themselves--you gotta try them out! So delicious AND so nourishing for the body!  They are amazing alone or added to any smoothie bowl, oatmeal, quick snack, chia pudding, the options are endless!

6. JEM (Find them online for 20% off here ~ just search "JEM")

Makers of sprouted superfood spreads! These speak for themselves--you gotta try them out! So delicious AND so nourishing for the body! They are amazing alone or added to any smoothie bowl, oatmeal, quick snack, chia pudding, the options are endless!

  7. Northwood Collection    A company specializing in custom made upcycled art and home furnishings! They are based out of Canada, and while at Expo I picked up this absolutely perfect reclaimed wood art piece!  Check out our  instagram  feed to see the other  beautiful piece  that so beautifully matched the Wellynest brand.

7. Northwood Collection

A company specializing in custom made upcycled art and home furnishings! They are based out of Canada, and while at Expo I picked up this absolutely perfect reclaimed wood art piece! Check out our instagram feed to see the other beautiful piece that so beautifully matched the Wellynest brand.

  8.  Sustain     A much needed new find. I believe we need to shift the conversation surrounding birth control (and all the hormonal damage it causes women) and STDs in this country (and will in a future blog post). This company produces all natural condoms, wipes, lubricant and related other products. So much time and effort is spent on being conscious of what we put in our bodies (via food), however, everything else matters as well ~ even the tampons, pads, condoms, etc. has just as much to do with our overall health!

8. Sustain

A much needed new find. I believe we need to shift the conversation surrounding birth control (and all the hormonal damage it causes women) and STDs in this country (and will in a future blog post). This company produces all natural condoms, wipes, lubricant and related other products. So much time and effort is spent on being conscious of what we put in our bodies (via food), however, everything else matters as well ~ even the tampons, pads, condoms, etc. has just as much to do with our overall health!

  9.  Vixen Kitchen     Incredible vegan AND paleo ice cream! Sweetened with maple syrup, this cashew based ice cream is definitely a fantastic fix for any ice cream cravings you might have, while being so much better for your body! Also really loved how this company provided their own re-washable spoons, doing their part to reduce waste at Expo and inspire others to do the same (as many of you know I'm ALL about this and bring my own sample cups, re-usable napkins, spoons, etc to Expo as well).

9. Vixen Kitchen

Incredible vegan AND paleo ice cream! Sweetened with maple syrup, this cashew based ice cream is definitely a fantastic fix for any ice cream cravings you might have, while being so much better for your body! Also really loved how this company provided their own re-washable spoons, doing their part to reduce waste at Expo and inspire others to do the same (as many of you know I'm ALL about this and bring my own sample cups, re-usable napkins, spoons, etc to Expo as well).

  10.  Chia Crunch   (Find them for 10% off  HERE  ~ just search "chia crunch")   I love the original freeze dried organic strawberries that Natierra makes. They are our go to (back up) snack for long plane rides! As most of our family is back in NJ and many of my clients back in NYC. It's such a treat for my girl that it will entertain her for the last hour of a flight! And now, they've combined them with CHIA for a little added bunch and nutrients. These were actually "toddler tested" today to make sure she loved them as much as the original!

10. Chia Crunch (Find them for 10% off HERE ~ just search "chia crunch")

I love the original freeze dried organic strawberries that Natierra makes. They are our go to (back up) snack for long plane rides! As most of our family is back in NJ and many of my clients back in NYC. It's such a treat for my girl that it will entertain her for the last hour of a flight! And now, they've combined them with CHIA for a little added bunch and nutrients. These were actually "toddler tested" today to make sure she loved them as much as the original!

A Morning Smoothie

One of my longest running traditions and a daily practice that has brought me so much joy for well over a decade has been my morning smoothie. It has evolved over time and is constantly changing ~ just like me and my approach to health. Knowing and accepting change, especially around my diet, has allowed me to be open to finding a beautiful pathway to health. I change, and with that so do the things that nourish my body best.

My morning smoothie was a vital staple when I worked on Wall Street. I usually brought TWO smoothies to work. The first was my delicious superfood smoothie, packed with so much goodness I was guaranteed to have a nutritious day. Once I finally sat down at my desk after a very early morning workout and my subway commute, this smoothie was exactly what my body wanted. It was my treat and I always looked forward to it! That’s important – enjoying your food and what you put into your body. Gratitude is important too! Being grateful for nourishing foods, for knowing what your body needs, for everything and everyone that made it possible to enjoy such goodness. I think about these things, and it makes the food and my experience so much sweeter.

My second smoothie would be my green smoothie ~ a lighter one, made with nutrient dense greens and fruit. I would put it in the fridge and have it as a late morning snack! It was the perfect pick me up to keep me going strong until lunchtime. My body really loved starting the day with liquids. I feel like it gave my digestive tract some time to wake up, rev up, and still get the deep, varied, vibrant nourishment my body was craving. Back then, when I was still on Wall Street my body was healing from some very long-term issues so this was also gentle enough on my body that I could continue to support what my body was working though (a story for the future).

Today I don’t have a smoothie for breakfast everyday but for years and years I did. I still make them for my family on a weekly basis (sometimes more) and we all thoroughly enjoy them! My daughter and I enjoy our “smoothie time” dance the best! That’s when we have an all out dance party in the kitchen while the vitamix is doing its thang! If you haven’t tried it, I highly recommend it.

This recipe is a real treat! I love making my almond milk and coconut yogurt in advance ~ because I use them both so often! Making things in bulk to have on hand throughout the week can really be a time saver. Having these prepared and ready make this smoothie super quick and easy! The almond milk recipe is posted to our instagram @Wellynest, and I’ll be sharing how to make the coconut yogurt soon as well.

Enjoy this smoothie and let us know how much you love it!

  All the stars of this smoothie pictured here (We froze a large batch of coconut yogurt in silicon ice cube trays for quick and easy convenience! More fun tips like this coming soon!)

All the stars of this smoothie pictured here (We froze a large batch of coconut yogurt in silicon ice cube trays for quick and easy convenience! More fun tips like this coming soon!)

Wellynest Morning Smoothie (or anytime really!)

Ingredients:

12oz homemade almond milk

4oz homemade coconut yogurt (or more if you want a thicker smoothie)

1.5 cups of fresh or frozen organic berries (I like frozen to thicken up the smoothie & raspberries are a must in the mix for me because I feel like they pack the most flavor when frozen)

1 tbsp. hemp seeds

½ ripe, organic avocado

1 tsp. fresh vanilla bean or vanilla powder

1 tbsp. raw honey (optional)

Pinch of high quality salt (sea, Celtic, pink, Himalayan, etc.)

Process:

Toss everything into the blender, do your smoothie dance, and then top with your favorite berries & Enjoy!!

Homemade BRAZIL NUT MYLK

Brazil nut milk is a favorite in the Wellynest household! I LOVE it because it's a delicious "fatty" nut so the milk comes out so creamy and decadent! Not to mention the milk is dairy-free and the leading role, brazil nuts, are quite the superfood. Made up of roughly 15% protein and 65% fat by weight, these fats come in a healthy variety of saturated, monounsaturated and polyunsaturated fats. This makes them high in omega-6 fatty acids, along with a wide range of different amino acids making up the protein content profile.

Nutritionally, brazil nuts are packed! They have high levels of dietary fiber along with a wide variety of vitamins and minerals—including thiamin, folate, vitamin B6, vitamin E, tons of magnesium and phosphorus, manganese, and zinc to name a few. If that wasn’t enough, Brazil nuts are the number one source of selenium in our food. A simple one oz serving (roughly 6 nuts) gives you up to 775% of your recommended daily intake of selenium! Selenium is a powerhouse of health. A quick look at some of its benefits:

·      Selenium assists in thyroid function. It does so by converting the inactive T4 hormone into the active and bioa-vailabie form, T3. A healthy thyroid means a healthy metabolism!

·      The antioxidant effects of selenium help your body properly utilize the high levels of vit E found in Brazil nuts.

·      Helps balance healthy v. unhealthy cholesterol (HDL v. LDL)

·      Can help the body build defense mechanisms against cancer, before it ever even begins.

·      Immune supporting

Now that we know why Brazil nuts are a great choice for your health, let’s learn how to make it into dairy-free nut milk!

Ingredients:

·      3 cups raw organic brazil nuts (soaked, sprouted & activated)

·      2-4 dates (depending on how sweet you like it, none if dealing with Candida, also a lower glycemic option would be coconut sugar, or if you don't like or have dates honey or maple syrup would work as well!)

·      1 tsp cinnamon (option to use other spices like cardamon, clove, nutmeg, etc. too!)

·      1/4 tsp @myOjio raw vanilla powder

·      1/4 tsp salt (or to desired preference)

·      6 cups high quality filtered water, plus water for soaking (please soak in high quality filtered water or fresh spring water ~ water for making the milk should be of the highest quality)

Instructions:

1.     Soak 3 cups of Brazil nuts in filtered water overnight for 12 hours.

2.     After that, drain and rinse the Brazil nuts.

3.     Place all the ingredients, including 6 cups of water, in VitaMix or similar blender.

4.     Start blending on low, then work your way up to full speed. Blend until all the Brazil nuts have been pulverized and are paste-like and all ingredients are fully integrated into the water.

5.     Squeeze liquid through a nut milk bag into a bowl.

6.     Fill your favorite glass jars with the Brazil nut milk and refrigerate. Tada! You now have delicious, nutritious, homemade brazil nut milk

As always, these recipes are best enjoyed when shared with someone you love!

GREENS THREE WAYS – 3 Recipes to make it easy being green!

Did you know that minerals are the #1 thing lacking from the SAD diet (standard American diet)? A quick and easy way to load up on necessary minerals is adding in greens whenever and wherever you can to your diet–like at EVERY meal! A great tip is to make sure you start your day with something green (yes, we mean at breakfast!), that way you are already ahead of schedule!

A couple suggestions are:

·       Something green in your smoothie

·       A handful of chlorella tablets

·       Some yummy avocado or sautéed greens added to breakfast

This way you are guaranteed a sweet start to a gloriously green day!

Breakfast is just one, of many, convenient times to enjoy the benefits of greens. We have three amazing, yet simple recipes for three different types of greens. This way you can easily integrate a variety of greens into your life! Try these quick, yet delicious recipes that are guaranteed to turn anyone into a green lover!

Sautéed Greens with Dates & Coconut OilRecipe

Ingredients:

·       1 bunch of greens, washed & chopped (kale, chard, collard greens...your choice!)

·       4 dates, pitted & chopped (1/4 inch pieces)

·       2 TBSP coconut oil

·       Sea salt & pepper to taste

Instructions:

1.     No need to dry the greens--this extra moisture will be helpful when sautéing and steaming your greens!

2.     Heat up coconut oil in sauté pan on medium-low heat.

3.     Place greens and dates in pan with the coconut oil, stir and cover.

4.     Wilt your greens until desired texture, roughly 5 minutes. I like mine still a little crunchy and not completely mushy.

5.     Serve & Enjoy!

Sauteed and Steamed Broccoli Recipe

While lightly steaming (or consuming raw) is the best way to keep the nutrients in the broccoli intact, sautéing imparts such wonderfully complex flavors—especially when you cook it in a delicious and healthy fat like coconut oil or ghee! That’s why we love to do a mix of the two.

Ingredients:

·       1 head of broccoli or 1 bunch of broccolini

·       2-3 TBSP coconut oil or ghee, or a mixture of the two

·       2 TBSP high quality filtered water or spring water

·       (optional) Half a fresh organic lemon

·       Salt and pepper to taste

Instructions:

1.     Dice broccoli, broccoli stems, and broccoli leaves (zero waste!)

2.     Place the broccoli trees and stems in a pan with warm oil over medium-low heat—enough heat to slightly brown, but not hot enough to fry.

3.     Toss it around for a couple minutes, until some browning spots appear.

4.     Turn the temperature down to simmer. Add your diced broccoli greens.

5.     Then add a little bit more fat and 2 TBSP water—careful it might spit! I like to use the lid to stop any splatter from coming my way. If you’re feeling like a lemon-y twist, now is the time to add a squeeze of fresh lemon juice.

6.     Put the lid on tight, and let the broccoli finish cooking by steaming!

7.     Make sure broccoli is a nice bright green color—once it starts to loose that coloring you are rapidly loosing nutrients. You’ll love the flavor complexity and your body will love it too!

Roasted Brussel Sprouts Recipe

Ingredients:

·       1 pound Brussel sprouts, bottoms trimmed and cut in halves*

·       1-2 TBSP coconut oil or ghee, in liquid form

·       Salt and pepper to taste

·       (optional) ½ blood orange

Instructions:

1.     Preheat oven to 400 degrees

2.     Toss brussel sprouts in chosen fat, salt, pepper and optional blood orange juice.

3.     Place in oven pyrex or other baking dish

4.     Bake for 30 minutes, tossing them at about 15 minutes

5.     They should be softer now, with fantastic roasted bits, but still retain their green color.

6.     Put them back in if they need a little longer, you’re the best judge when it comes to your own food!

Once they’re all done, serve, share, enjoy. These go great as an addition to a salad, on the side of any meal, or even diced up smaller and scrambled into eggs!

Whoever said healthy food wasn’t delicious never dined in the Wellynest house! With these three go-to recipes, it will be easy to start incorporating more green into your life—while enjoying every, single, last, bite!! And as always, all these recipes are that much better when enjoyed with someone you love!

*TIP: save any leaves that fall off your brussel sprouts to add raw to a salad later, or to sauté them with your next bunch of greens with dates! They’re wonderful either way, and there are so other many options as well to upcycle them into other meals! Striving every day towards zero-waste, and this is one super easy way!

 

Wellynest's Simply Divine Pesto

Last week, we posted on Social Media the recipe for one of our favorite, quick and easy, always have on hand, snacks ~ Vegan pesto! Mineral rich, with healthy fats, fiber and protein, it goes on or with just about anything…and makes it that much yummier! We love it on avocado toast, on top of salads, with zucchini noodles, grain-free noodles, any noodles you love really, on bison sliders, with our raw onion bread, eggs, mixed with any and all fresh veggies, as a dip, on grain-free crackers…literally, anything!

If you’re buying pre-made pesto, chances are they skipped the step of “activating” the nuts that are used in the sauce, unless clearly stated! Eating nuts and seeds (and all foods) in their most “digestible” state is really important for optimal nutrition, absorption, and assimilation. The best way to prepare and eat nuts and seeds is to always soak and sprout them first. This releases digestive inhibitors while also activating all the nutritional properties. This process in turn makes digesting nuts & seeds (and even grains) so much easier; so make sure you’re buying raw nuts so they can still sprout! After this process of soaking and sprouting, the nut or seed then goes from a raw food to a living food ~ also sometimes called “activated” (more of this soon). So this recipe calls for activated pine nuts!

Another major benefit of making your own pesto at home is how much waste you can save! We’re not even talking about the plastic saved on packaging (even though that is definitely a major plus). Have you ever wondered what you can do with the tops to your carrots? Well now you have the perfect way to up-cycle them into more of your food, including this recipe! The pairing of the traditional basil with a bitter green like carrot tops creates a complexity of flavor that is sometimes missing when traditional cheese is omitted. Speaking of cheese, a lot of vegan pesto recipes call for nutritional yeast to simulate that cheese flavor and texture. Most nutritional yeasts, however, can aggravate or accelerate already present issues of Candida overgrowth (which is common in most adults suffering with sweet and sugar addictions). If you really want that cheesy flavor in your pesto, I (only) recommend Premier Research Labs nutritional yeast. They offer an extremely high quality, supplement grade nutritional yeast that tastes just as good without as many negative side effects. I still only recommend this for occasional use, as even the high-grade, quality stuff can increase already present candida. Also, if you aren’t vegan you can sprinkle some humanely sourced, raw, organic cheese on top of this pesto.

OK, on to the PESTO RECIPE:

Homemade Raw, Vegan, Simply DIVINE Pesto Recipe:

Ingredients:

·       1 cup organic basil leaves

·       1/2 cup organic baby arugula or bitter greens/herbs (like the carrot tops we talked about above!)

·       1 cup activated raw pine nuts (soaked and sprouted!)

·       4-5 cloves of garlic

·       1/3 cup high quality organic cold-pressed virgin olive oil

·       1/4-1/2 tsp salt

·       1/4 tsp black pepper (optional)

Instructions:

1.     Put all your ingredients in a food processor or Vitamix (or similar blender).

2.     Blend it up until it creates the consistency you desire--anywhere from a chunky pesto to a sauce-like smoothness that spreads as easily as butter.

And that is it! Jar it up, put it in the fridge, and it should last at least two weeks if stored properly! You can also put these into silicon trays and freeze them for later use, too, just like the coconut yogurt!

Enjoy it on all your favorite things! And with all your favorite people ~ because our recipes are always best when shared with someone you love! <3


Wellynest's Coconut Yogurt

In the Wellynest house, we love whipping up our own fermented coconut yogurt from scratch! This allows us to reduce our environmental footprint by minimizing waste and for me to be in total control of what goes into our food! This recipes leaves so much room for exploration—but we’ll get to more of that soon!

As we’ve talked about in previous posts (coconut bread delight recipe) we adore coconuts for their nutrient dense, hydrating abilities, incredibly healthy fats, and extreme versatility! This is yet another example of how amazing coconuts are—through the process of fermentation, they are now also a powerhouse of probiotics!

Here is a recipe staple we LOVE in our home!

Fermented Coconut Yogurt Recipe

Ingredients:

·      2 cups fresh or frozen organic young coconut meat (Donna Gate’s company BodyEcology makes a great frozen option if scooping out fresh meat isn’t an option!)

·      2-5 TBSP spring water, OR coconut water, OR water kefir, OR coconut water kefir (we recommend one of the kefirs for added gut health benefits)

·      ¼-½  tsp of probiotics (I recommend Custom Probiotics or MoonJuice’s Probiotics)

Instructions:

1.     Place coconut meat and chosen liquid into a Vitamix or similar blender. You can also put your probiotics in and blend as well ~ however, I prefer (and recommend) to hand mix them in after blended to maintain their integrity.

2.     Begin to blend and watch it closely—if it begins to stick, add an extra TBSP of liquid at a time. Keep blending and adding liquid until it reaches your desired consistency—in our house we like it dense but still pourable. We love ours SUPER thick, so this consistency is perfect since it thickens up overnight as the probiotics do their job.

3.     Pour your yogurt into a glass jar. Place this jar in a bowl—this is just in case there is any over flow as it expands and ferments. This is where you add your probiotics and mix/whisk well.

4.     Keep it in a warm place overnight (either on counter if warm during summer or on a heating pad on it’s lowest setting during the winter or even in your oven with the light on if that's a warm place ~ but of course with the oven off!)

5.     The next day, give it a good mix and then store in your fridge (if you don't eat it all first), or freeze in silicon ice cube trays for even more future options!

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I love this coconut yogurt because it can be used in so many ways to create a plethora of goodness! Sometimes I blend it up with berries, avocado and a little raw local honey to make a delicious coconut berry pudding (recipe coming soon!), other times I throw a couple pre-frozen cubes in with both our superfood and green smoothies alike. I use in sautéed curry dishes and other times my daughter and I just eat a cube straight out of the freezer together (especially when we turn it into berry coconut yogurt first)! When the magic of coconuts combines with the power of probiotics, there is so much opportunity for exploration, health and fun!

As always, this recipe is best enjoyed in the company of those you love!