I posted this photo on Instagram a few weeks ago, and there were many requests for the recipe, so here it is! Super easy!! I have a few before or after a workout when a full meal isn't good in my belly. 

Makes about 12

1 cup oats, gluten free if needed
1/2 cup ground flaxseed
2 T honey or maple syrup
2/3 cup almond/peanut butter (I use creamy, unsalted)
1/4 cup mini choc chips

Mix it all together in a big mixing bowl, in the order listed above. Form balls of the mixture in your hands. If the mix is too soft to hold together, put in the fridge for 10 minutes, then try again. Depending on the season, I store in the fridge or freezer portioned out to be able to grab & go to have in the car. 

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energy bites. protein bites. no peanut butter or coconut. vegan or vegetarian. more recipes and food help and coaching at


How quickly did you eat breakfast today? Or if you skipped breakfast, think about dinner. Do you even remember what you had? 

I started eating my oatmeal this morning, glanced down and realized that half was gone very quickly. I didn't even really remember tasting it, other than the first bite. I put my spoon down and reset my intentions for my breakfast. To eat more mindfully. And actually CHEW my food. 

Comprehensive chewing is the cheapest thing you can do to help your digestion (& one of the easiest). 

The purpose of chewing isn't to just bite the food into swallowable-sized pieces; it initiates the entire digestion process. Our saliva carries multiple kinds of enzymes to start breaking down the food on a chemical level. And thorough chewing is like an alert that food is — it sends signals to the stomach to produce hydrochloric acid to help break down protein. 

Our stomachs can do a better job of processing our food, which means it flows through the rest of the digestive system easier. 

Chewing until your food is very mushy takes some time, I'll admit. But that's another benefit — it means we eat slower. The slower pace + getting the enzymes and acids charged up, means we get less gas, less heartburn, less tummy troubles. All from thorough chewing!

Eating this way leads to being more mindful as we eat. We can notice and enjoy the textures, the flavors in each bite. We can tell if we're full mid-meal, because there's time to notice; instead of inhaling it all and then feeling way too full after the fact. 

No, I don't chew every bite 20 times — I'm a realist, remember? But doing it as an experiment once in a while DOES reset me. It reminds me how much fully chewing can make a difference in how I feel, so I can be eat mindfully and slower on a regular basis. 

Chew your next meal FULLY. 30-50 times per bite!! The goal is to get it to turn to TOTAL MUSH in your mouth. After a day of eating this way, see how your belly feels, see how your mind feels. Don't judge - just observe. It's an experiment. 

Email me with questions and observations — I can't wait to hear how it goes for you! 

*Personal tidbit: I often like to think of bodily processes like this as the Doozers from Fraggle Rock. They're all working together to make things happen. So the mouth Doozers yell down once we chew long enough to the stomach Doozers, and they get their digestion tools ready to go!


You know the old saying about assuming, right? No one wants to be an ass, but the reality is, we all make assumptions. Almost every day. 

These assumptions have a direct impact on our health & joy because we make choices based on them. 

About what your boss will say about your project. (So you don't sleep all night, worried about what this will mean for your career.)

About what your friend is thinking when she doesn't reply to a text. (So you get upset, and maybe eat a box of cookies.)

About what the doctor will say about your hip. (So you don't make the appointment.)

About how you'll feel about a new food. (So you don't try it.)

Assumptions are a protection mechanism for our bodies, minds and hearts. Protected from being vulnerable to avoid getting emotionally hurt. Protection from disappointment or embarrassment. So in that sense, our subconscious is just trying to keep us okay, but most times, we're not putting ourselves in actual danger. Our assumptions are often wrong, so then we've kept ourselves hidden or worried for no reason.

We've missed out on a full night of sleep, something helpful or just plain fun!

One of my favorite books is The Four Agreements. It's a fast read. And it's the kind of common sense where it instantly resonates with you, even if you've never thought about it in that way before. It makes you think "yessss! If I could just keep this at the forefront of my mind, I'd be so much happier!" 

"Make no assumptions" is the third Agreement. I love it because it can be applied to almost every. single. area. in life. and it makes a huge difference.

Don't let assumptions hurt your health and happiness. The Four Agreements are common sense way to help. More insights at

The first step in stopping assumptions is recognizing when we're making them. 

We speak (or think) as if the assumption is fact. We usually don't say "I assume he's going to say..." We think "he's going to say I need surgery" or "now she's mad at me," even when we don't actually KNOW these things. 

It's one of the things I love about coaching — getting to repeat back your words to you. Then you realize that you've made an assumption or jumped to a conclusion that isn't actually a fact. You see that there is potential, a grey area, hope. Or maybe it prompts you to dig a bit deeper to see what you're trying to protect yourself from. Then you can knock down that obstacle and get to what you really want. The truth. Real experiences instead of the ones you've created in your mind.

You don't want to just exist, right? You want to live; to thrive. So you've got to be willing to get vulnerable - to accept what comes your way, to feel the highs and lows. And that means letting go of the assumptions holding you back from your life.  


I learned about a certain mineral a few months ago, and I want to share because it can help with many common ailments, especially for the ladies. 


Magnesium is involved with energy and protein production, muscles, blood pressure, bone structure, helps transfer potassium and calcium... pretty much it's involved in a lot of processing in our bodies. 

Some food sources are almonds, black beans. dark leafy greens (like spinach), nuts, seeds (especially pumpkin), fish, beans, whole grains, avocados, bananas, dried fruit and dark chocolate. 

As a supplement, it comes in two forms: citrate + glycinate. 

magnesium to help migraines, period cramps, eye twitches, muscle cramps, insomnia go to for more health & lifestyle insights tips pep talks coaching

Citrate is the most commonly known form because it's used to help with constipation, usually taken before you go to sleep. 

Glycinate is the one that got me pumped because it helps with some annoying, common symptoms: 

Magnesium levels drop right before your period... contributes to the chocolate cravings!! And this drop also contributes to the cramps (it helps with muscle function, remember). You can take it a few days before you're due, and then for the first few days of your period to lessen cramps before they start.

Eye & Muscle Twitches
I get both! When my eye is doing that obnoxious twitchy thing, I know I need to increase my magnesium levels. And if you have a muscle that keeps twitching all of a sudden, it could be that you need magnesium (or maybe you did too many calf raises!) 

When I start getting into an insomnia pattern (after I check how much sugar & caffeine I've been having, checking that I'm moving my body enough, and meditating) I take a supplement before bed for a few nights to break it up. 

Note: if you have low blood pressure or are on heart meds, talk to your doctor first because it can lower blood pressure -- which is awesome, but you don't want to do it without they're 'ok'! 

image from pixabay

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