why clean beauty is important for your health & our planet

For starters, I am not a make up person by any means. I just found out what highlighter was last summer and I still don’t really know how to do my eyebrows… but I do my best! I started to focus on clean beauty (as in natural and ethical ingredients) last February when I first went vegan. My main concern at that time was making sure all of my products were vegan. Little did I know that by switching over to clean vegan beauty not only was I going to be lessening the amount of ecologically toxic chemicals going into out oceans and rivers BUT my skin was going to change drastically… for the better!

I have struggled with breakouts and occasional cystic acne since I was 15. Like most people, I have tried just about everything as far as natural ways to help clean your skin and nothing helped my skin as much as changing my makeup. Being that I was 22 when I made the switch.. that was 7 years of putting toxic chemical directly into my pores and then washing them into the environment. But that’s enough about me… let’s get to the point!

Regular makeup is not only bad for your skin but its toxic to our planet. I don’t want to bombard you with negative things about makeup but I do feel there are some things that are important.  Here is a list of common chemicals found in make up and beauty products that are bad for you and the environment:

  • Parabens
  • Synthetic Color
  • “Fragrance”
  • Phthalates
  • Tricolson
  • Sodium lauryl sulfate (SLS) / Sodium laureth sulfate (SLES).
  • Formaldehyde
  • Toluene
  • Propylene glycol
  • Sunscreen chemicals.(benzophenone, PABA, avobenzone, homosalate and ethoxycinnmate.)

The list goes on about the negative effects these chemicals have on our bodies. Among these are that they:  disrupt hormones, are carcinogenic, cause skin irritants,  have been linked to behavioral problems, endocrine/thyroid disrupting, kidney & respiratory damage, immune system disrupting/toxicity, dermatitis, hives, etc, etc, etc.

As for the environment... these chemicals diminish plankton in our oceans, cause genetic mutations in amphibians, kill microorganisms and entire ecosystems of bacteria and fungus that are crucial to ecosystems.. and again the list goes on and on.

After doing my own research for a brand that I could trust, I found an absolutely amazing brand called 100% Pure. I clicked around, checking out all they had to offer, reading about the founder, the ingredients and the company in general. Their website states their purpose perfectly:

“100% PURE® goes beyond just our name and our ingredients. It is a commitment to produce the purest products, and to promote clean, healthier living. ”

 I was of course hesitant at first. Over the years I have found that certain “natural” products didn’t quite work as well as my chemical filled ones. Being that my skin does still break out, I was nervous about making the switch for the fear that my new products wouldn’t be able to cover my blemishes. So I started small. My first purchase wasFruit Pigmented® Healthy Foundation – Peach Bisque .  At the time they didn’t have any samples left so I sent in a picture of my face without makeup on in natural lighting and they had a professional match my skin tone to the right foundation.

Prior to making the switch, I had used FIT ME matte foundation. I explained to one of their professionals that it gave me great coverage with a natural finish so that is what I was looking for in my next foundation. If you check out the site  you will see that they have a lot of different options. The fact that I was able to chat and email back and forth with someone made the whole process really enjoyable. We all know that it can be difficult to fully commit when we purchase certain things online.

IMG_5904Once I received my foundation in the mail the moment of truth came. I washed my face and applied as I usual do… & I was honestly blown away! Not only was it my shade but it was the exact coverage I was looking for. The other reasons why I love this product are:

  • It looks great (on my face but also the bottle is lovely)
  • It has a pump which means you get every last drop in the bottle

Once I fell in love with this foundation I decided to give some of their other products a try. I listed some of my favorites below!

  1. Luminous Primer: gives a soft and subtle dewy look, great for anyone with combination skin. They also have a matte finish but the reviews all said this one was better!
  2. Eye Shadow Palette: I don’t wear eyeshadow often but i love these neutral tones.
  3. Lipstick: I got this for free (another plus is they have deals all the time and a great rewards program!) I haven’t tried it yet but I bought a friend one for christmas and she loves it! I will be sure to update the post once I try it.
  4. Mascara: This is another new purchase… in the past I have used Pacifica Dream Big Lash Extending (which I loved) so I will let you guys know how this compares!
  5. Bronzer: I finally splurged on this since summer is coming up, I haven’t had a chance to use it but I love that the first ingredient is cocoa!
Other things I have tired that aren’t pictured:
For those of you who don’t like as much coverage the 2nd skin foundation is absolutely lovely. I am hoping within a few months I will be able to transition over! I ordered the 4 sample packs to text out which matched my skin the best. It was like putting on liquid gold, a nice sheer coverage but really smooths out the skin.

Please note that by no means does this mean that you should stop wearing the makeup that you love. We all deserve to do things that make us feel beautiful and that bring us joy! If you want to make some changes, start small. I think that it can very overwhelming today to try to always do what is right and healthy for our body. But that being said, it is still important to pay attention to what we put on our bodies just as much as we pay attention to what we put in our bodies!

This post is not an AD nor was it sponsored. I am very happy to share a brand that I feel good supporting and wearing. If you would like to use my code so I get some purist points that would be lovely  click the ❤  or copy this link: http://prz.io/EXljj5CK.

P.S. Don’t forget to wash your face, even if the makeup is clean 🙂

Best Wishes,

The Wholesome Holistic

the life of a holistic nurse

For those of you who are nurses or know a nurse you may be confused… aren’t all nurses holistic? The answer is yes! Nurses are known for caring in a way that encompasses the “whole” patient. Think Florence Nightingale, Martha Rogers, Jean WatsonVirginia HendersonDorothea E. OremBetty Neuman and many others. I wont bore you with a history lesson but I highly recommend checking out these ladies and all that they contributed to nursing and healthcare!

Nurses are voted time and time again as the the most trusted profession and with good reason! It is a tricky juggle being both at the bedside of our patients as well as behind the scenes. Its without saying that being a nurse consists of fulfilling so many duties. Unfortunately with that, in this day and age, the added stress and pressure placed on nurses doesn’t allow us to do all that we wish we could for our patients.

So that being said, what is a “Holistic Nurse” and what can it offer for patients, hospitals, the world & the even the nurses themselves? 

In a few points, a Holistic nurse is someone who:

  • is self aware
  • practices self-care
  • strives for personal growth (spiritual, physical, financial, etc)
  • recognizes and overcomes personal beliefs and possible biases that could effect the care given to patients of different backgrounds and cultures.
  • sees everyone as mindbodyspirit, understanding that there is no separation
  • being a facilitator of healing, understanding that YOU do not heal patients. Your goal is to allow the patient to reach a state of wellbeing where their body heals itself. NO ONE CAN HEAL SOMEONE ELSE- your body is the only thing that can heal your body.
  • Offers Complementary, Alternative & Integrative Modalities:
    • Meditation / Guided Imagery
    • Ear Seeds
    • Breath-work
    • Mindful Presence
    • M-technique
    • Herbs & Supplemental Advice
    • Nutritional Advice
    • Aromatherapy
    • Energy Healing & Energy Assessing
    • Music Therapy
    • Exercise & Movement
    • any other modality that promotes overall wellbeing

There is not one clear cut definition of a holistic nurse but some of these bullet points listed above are things that we strive for. If you notice I have bolded, underlined  and italicized the phrase mindful presence.  This is so important for so many reasons but the main reason is because there is no perfect facility or speciality for a holistic nurse to work. While there are hospitals and doctors offices that are becoming more innovative and adapting and promoting holistic, complementary, alternative and integrative medicine… we still have a long way to go.

Mindful presence is something that we can offer, not only as nurses but also as people in our everyday lives! It is essentially utilizing mindfulness, allowing us to be present in all that we do. As nurses we often are in and out of patients rooms and the reasons why we are in their rooms in the first place is because we are giving them medication, following up on a pain assessment or answering a call bell!

Imagine if in those moments, you stopped and recognized that this point in time and this interaction will never happen again. It truly is an honor to be in someones life at such a crucial and often times scary time. Be present, take a deep breath, look your patient in their eyes and ask them genuinely “How are you doing today?”. It can be as simple as that.

There are a lot of great articles that touch on mindfulness in nursing. Stating that it can help your assessment skills as well as allow you to build a better communication with your patients and even decreases your chances of burning out. ( Check out theses articles if you are interested in more: here, here, &  here )

The Future of Healthcare

At my graduation we had Dr. Ben Kligler MD MPH speak. While I appreciated the motivational portion of his speech, what stuck with me more was the fact that he said 2017-2018 will be known as the year that conventional medicine finally recognizes the need for holistic, complementary, alternative and integrative medicine.

The Joint Commission which is “an independent, not-for-profit organization, that accredits and certifies nearly 21,000 health care and whose accreditation and certification is recognized nationwide as a symbol of quality that reflects an organization’s commitment to meeting certain performance standards.” is also on board with alternative ways for care. For anyone who works in healthcare we know that this is HUGE. As of February 2018,  JC now requires hospitals to provide at least one non-pharmacological pain treatment modality! While it may only be a start, this is a step in the right direction.

As far as what I hope the future of healthcare, it is simply providing patients with choices, information, wellness and quality of life. Patients should be educated, informed and actively participate in their health and their future. We educate our patients on medications and procedures but do we ever explain health promotion practices that can be done in conjunction (complimentary) with conventional medicine? There is a wealth of information and options for everyone, be it a patient in the hospital or not.

I look forward to sharing more about my journey in holistic nursing! If you have any questions or want to chat feel free to message me here or on instagram.

Best Wishes,

The Wholesome Holistic

vegan pumpkin donuts 


Okay so the original pumpkin recipe is from meat free keto! I love all of her recipes and have made many of them before but these pumpkin donuts are SO good and I was so excited that she had a recipe I could go off of! I decided to add pumpkin seed protein to mine & I had to double the recipe because my donut tray is much bigger. 

This is going to be a really quick post so I apologize but I wanted you guys to have the recipe! 


  • 4 tblsp flax seed meal
  • 1/2 C water (slightly less) 
  • 1/2 C coco flour 
  • 1 C pumpkin purée 
  • 2 tbs pumpkin seed protein (can sub for other proteins) 
  • 2tsp pumpkin spice 
  • 1tsp cinnamon 
  • Baking soda 
  • 4tbs coconut oil 
  • 2 tsp sweet leaf ( sweetener of choice)

Chocolate Drizzle: 


  1. Preheat oven to 400, grab two bowls, all your ingredients, your donut try and any other supplies you may need. 
  2. Start by mixing together the flax seed meal with the water. This is like making a flax egg, I find that if you don’t add all of the water it makes it a little gooey-er and more egg like.( maybe leave about 1 tbs)  You have to let this sit for about 5 minutes. 
  3. In another bowl add your dry ingredients, coconut flour, protein, baking soda, sweetener of choice*, pumpkin spice and cinnamon. Mix until all ingredients are well incorporated.
  4. Now to the flax mixture add the pumpkin purée and mix. 
  5. Slowly incorporate the dry ingredients with the wet. Then add your coconut oil 1 tbs at a time and mix. ( Make sure coconut oil is liquid) 
  6. Grab your donut tray and add some coconut oil to each donut hole to prevent mixture from sticking. 
  7. I was able to actually roll the “dough” with my hands and then place it into the tray. Make sure to fill the tray to the top and that the whole donut is one- no wholes or empty spaces. 
  8. Pop them in the oven for about 32-35 minutes or until you see the edges are separated from the sides. I found that leaving them in for a bit longer make them a little fluffier inside. 
  9. Optional Chocolate Drizzle: about 10-15 minutes before the donuts are done I got a small saucepan and filled it with water. I placed a heat resistant glass bowl over the top and let the water come to a boil below. Then I added about 1 bar of chocolate and mixed it as the water boiled below and melted the chocolate. I did not add anything to the chocolate, I just simply melted it.
  10. Once the donuts are done, I let them cool in the tray for a few minutes and then popped them out onto some parchment paper to get their drizzles. 
  11. Once the donuts have cooled a bit, start drizzling as you please! 
  12. Last step if you added the drizzle is to put them in the refrigerator to let the chocolate set! 
  13. Enjoy! 

* if you are using a liquid sweetener I would add this to the flax mixture along with the pumpkin and possible add a little less water depending on how much liquid you are adding. 

    Macros for the whole batch:

    • 1354 calories 
    • 87 g fat
    • 36 net carbs
    • 48 g protein 

      Makes about 7 donuts if you used the same tray as me, so for 1 donut =

      • 193.4 calories
      • 12.4 g fat 
      • 5.1 net carbs 
      • 6.8 g protein 

        If you guys have any questions or if you decide to make it then tag me! I’d love to see everyone’s creations! 

        pumpkin pie fat bombs 


        I am not one to brag but honestly these bites are the best pumpkin spice flavored anything I have ever had. The fact that they were so simple and easy to make is still mind blowing. I keep thinking it just can’t be possible… that can’t be right. How are they so smooth and creamy while also being low carb, high fat & vegan! I couldn’t ask for anything else to be honest.

        I am just going to cut to the chase because I know what you are all going to do ( I do the same thing). Scroll all the way down to the bottom to find the recipe and instructions! I will leave it at that! If you guys have any questions please contact me on here or my Instagram and stay tuned I have a lot more recipes in the works!

        Screen Shot 2017-10-02 at 8.19.43 PM

        Note: the pecans are for the top and are optional, I simply crushed my and placed on top before putting into the freezer.

        *If you use a different type of tray or make more/less than 12 you’ll have to multiply these macros by 12 and then divide by however many you make. Good luck!*

        For those of you that kept reading… I just wanted to add a few facts about pumpkin and say that it is more than just a fad! Pumpkin is full of nutrition and its mild flavor makes it easy to add to a lot of different desserts or savory dishes (I made a pumpkin cauliflower soup and it was bomb). Pumpkin :

        • Boost vision
        • Full of vitamin A- helps build strong bones, teeth and healthy skin
        • Beta-Carotene & other antioxidants are anti-cancer
        • Promotes healthy heart

        If you are confused about what fat bombs are or why people do a ketogenic diet then check out my first blog post introducing myself or feel free to shoot me some questions!

        know thy self (care) 

        You know what they say, there is no care like self care! (jk no on ever said that but maybe I should trademark it?) I personally am loving that self care is cool, NPR wrote a blog post this past summer ” The Millennial Obsession with Self Care” and that alone is so exciting! If you guys follow me on Instagram you know that I am currently in a Holistic Nursing Program, I have my RN license but my heart is really in integrative medicine. I have been pretty busy with school and looking for and turning down jobs (more on that later) but I promised that I would talk more about what I have been learning in class! This post is all about embracing self care and really getting to know yourself.

        Note: I am still practicing all of these tips myself, we are all always going to be works in progress… or should I say masterpieces in progress. 

        I am currently in four classes:

        • Pathophysiology
        • Cultural Paradigms
        • The Nurse as Facilitator of Healing
        • Theoretical Foundations of Holistic Nursing

        It has been about two weeks since I have started classes and I am so grateful and excited for this experience. I am learning so much not only about helping and healing others but about helping and healing myself! All of my teachers are constantly reminding us that in order to heal others, to help others or to love others we have to be able to heal, help and love ourselves. This my friends is why self care is so important!

        At the beginning of almost every class we start with a group meditation (my classes are all online and we have a type of webinar set up where we can see and speak to each other through our computer webcams). Doing this has been a constant reminder of how quick and easy it is to do a meditation, be it a guided meditation, a mindfullness meditation or musical meditation. It puts your mind into a place of relaxation and stillness that we all deserve. Even if it is 5 minutes!

        Here are a few pointers to self care with simple ways to start!

        Develop a Daily Routine: 

        • relaxation
        • meditation
        • prayer
        • yoga
        • communion with nature
        • any other form of contemplation (drinking tea and sitting in your favorite chair, taking a walk in nature, simply being mindful while food prepping, showering, doing the dishes, driving, etc)

        Setting Wellness Goals (SMART goals) 

        • specific
        • measurable
        • attainable
        • relevant
        • time bound


        -I will get to bed before 11:30pm at least 3x this week so that I can reduce stress and wake up feeling refreshed and ready to start my day and  hopefully being more productive. (this is mine right now and I’m going to be honest I haven’t done it once, my boyfriend and I started watching westworld and are binge watching it, but i will get back on track!)

        I will set an alarm to meditate during my lunch break every other day so that I can relax, focus and let my mind be still with the hopes that I can be present and productive for the rest of the day. 

        I will be mindful of my self talk while driving and repeat my mantra  (make a mantra for yourself) three times if i being to speak negatively. This will remind myself that I am worthy and capable of anything I want and desire! 

        The possibilities are endless. The trick is to start small, don’t set yourself up for defeat by saying you are going to meditate for 30 minutes every day. We all know that it is hard to break habits and it is also hard to build them. When we start small we feel good about our progress which then motivates us to do more!

        Some other little tips:

        • Choose self care activities that fit into your lifestyle and are also things you enjoy! Not everyone likes to meditate and that is okay, choose something that is health positive that helps you relax, exercise, washing your face, dry brushing, listening to peaceful music, playing an instrument, journaling, driving with the windows down, using essential oils, etc (at the same time, I’m going to tell you that drinking a glass of wine everyday after work doesn’t quite count.. haha)
        • Consider these self care practices as important as food and sleep.
        • Build up your self care routine slowly!
        • Look for opportunities to practice with others if you feel comfortable doing so.
        • Be kind to yourself, as I said it is a process.

        Things I do that I consider to be self care:

        • Eating healthy and being mindful of the products I use. Also being mindful while eating, trying not to go on my phone, etc.
        • Making my morning matcha or tea and listening to music before I start my day
        • I made a list of Intentions/Positive Affirmations/ Goals and I recorded myself saying them. I listen to this recording and repeat it 2-3x a day. To me it is a form of relaxation but also practicing the law of attraction.
        • Personal hygiene: washing my face, brushing my teeth (with charcoal first then toothpaste), wearing clean comfortable clothes, keeping my house clean and clutter free, trying to get out in nature or keeping my windows open in my house, keeping plants and flowers around to give my space life!
        • Visiting my holistic practitioners: this is not daily and not always weekly either. I go as I need and as I can afford. I currently see someone who practices biomagnetism, cell regeneration and my aunt who does crystal healings/therapies while doing a deep meditation. I also get acupuncture done and have recently been doing cupping to myself on my face and body. You just have to find what works for you!
        • Treat yourself every now and then! Buy a new robe, get a massage, buy yourself comfortable or new running shoes or having a piece of dark chocolate. The investment we make in ourself is so important and we often times don’t make it a priority.
        • Constantly practicing Self-Love, Self-Discovery, Self-Awareness and Self-Reflection. I work so hard to not only be healthy but to feel healthy. To me feeling healthy and happy is everything and it is often something I struggle with. Over the last month or so I have grown so much just by doing simple things:
          • I built myself a desk, now I have a work space and I feel like I can conquor the world.
          • I stopped working at two jobs that were not fulfilling me any longer.
          • I have been stopping my negative self talk and make sure I am nice to myself!
          • I have been working really hard in school and have been reading like crazy, i have such a thirst for knowledge right now it is exciting!
          • I question things that I do and beliefs that I have; am I really bad at running or do I just not want to do it? Did that person cut me off on purpose? It is worth it to get angry?
        • LAST AND FINAL THING ( for now) S  A  Y  I  N  G   NO ! We all know deep down what we want from life and also what we don’t want. We have the right to say no to situations, people or things that do not serve us. I have one quick (it is actually kind of long) story from this past week related to saying no:

        In May I graduated from nursing school and in July I passed my NCLEX and received my RN license. This was such a big accomplishment and I am so proud of myself but truthfully I wasn’t very excited to start working in a hospital setting. I did not have a great experience on my floor in the hospital as a patient care associate and it made me feel disappointed about what working in the hospital was going to be like. Regardless I decided to apply to a few jobs in the hospital and went in for an interview with the nurse recruiter. She set me up for an interview on another floor later in the week. I went in with a positive attitude I ended up leaving the interview feeling SO excited. The nurse manager was so nice and I loved the feeling on the floor and the other nurses that were working there! When I left I felt pretty confident about our conversation and I anxiously awaited an answer.

        So a week went by and I didn’t hear anything, then I got a call last Friday saying that she decided to go with someone else due to my school schedule. The nurse recruiter said she was going to set me up on another interview for another floor for the up coming Tuesday. Although I was disappointed I didn’t let it get me down, everything happens for a reason right?

        Monday comes around and I see that I got a missed called from the hospital, then I see that I have an email with the title, ” Job position on the [floor that I wanted] at MMC”. I continued reading and saw that it said Full Time- Nights, my heart basically dropped. Here I am hoping to get a job on a great floor and after being told I wasn’t chosen… only to then get an offer. The only problem- I know that I can not work over night shifts. These shifts are 7pm-7:30am, 3 days a week. I sat there trying to convince myself that I could do it! It was only 3 nights a week right? This was a career, I would have a real job with benefits and everything!

        As I sat there trying to convince myself that I could do it, my boyfriend (luckily) was reminding me how much sleep effects the way I feel and that my health has been up and down and it seems like I am finally getting it under control. I knew that I had to say no, but how was I possibly going to be able to say no? My boyfriend gave me some pointers and wished me luck as I paced back and forth with a pit in my stomach. I called, ring , ring, ring – no answer. I took a deep breath and left a quick message.

        A minute later she calls me back. She answers the phone so excited, ” After speaking with _____ we have decided to offer you the position for Full Time RN- Night Shift!”… there was a brief silence as I tried to figure out exactly how I was going to say this? My response:

        I am so sorry but I am very torn right now. As much as I wish I could say yes I know that working over nights would be detrimental to my health and although I am eager to start working , I cannot sacrifice my health.

        We spoke about my blood sugar and how hard I have been trying to stabilize it. She was so understanding and said that she was so proud of me for putting myself first and that no one knows your body better then you. If you aren’t going to take care of yourself then who is?  She said she knew that I would find the perfect job for me and that she would be in touch if any day shifts came up. That was officially the hardest No that I have ever said.

        I know what I want from my future career and at this point in my life I know that I do not need to settle. I have done so much work on myself from my health to my education, I know that I deserve exactly what I want! That being said I will continue to evolve in my life and self care journey! I am so excited about what is to come.

        I hope that this post has helped you guys! Any questions, comments, suggestions please contact me on here or my instagram. I love chatting about pretty much anything! I added some links here to other articles and meditations that I enjoy!

        “Self Care Is Not Selfish” 

        You can take this quiz to assess where you are and where you need to improve!

        What is Self Care?

        Free Guided Meditations– you can choose from 5-20 minute meditations ( there are some in Spanish too) I also use youtube!

        45 Simple Self Care Practices  

        134 Activities to Add to your Self Care Plan

        50 Self Care Ideas

        Spotify Play Lists ( I am going to make my own soon but these are a few I listen to!):

        Relax & Unwind, Acoustic Covers, Yoga & Meditation, Relaxing Classical,  Calm Down… there are honestly so many choices! One of my favorite things to do on spotify is click the “Moods” playlists and choose how I’m feeling or how I want to feel and listen to that play list. Music plays a role in how we feel too!

        Ted Talks About Self Care

        my favorite overlooked superfood 

         C  E  L  E  R  Y

        Yes you are reading that right, this post is all about celery! For a few years one of my holistic practitioners has been telling me to try and eat at least 2-4 stalks of celery everyday. I obliged without really looking into the reasoning behind it. I have always enjoyed celery, it has a nice taste and a great crunch. Add some almond butter (or pb) and you have yourself a little snack. As the years pasted I started to learn more about celery and a few other practitioners mentioned that I should drink celery juice or try to eat more celery. But why? 

        Celery is honestly a champion, I personally consider it a superfood! For starters it is low calorie, low carb and has a decent amount of fiber. It is loaded with antioxidants, enzymes, vitamin k, vitamin c, potassium, folate & b6. So it is loaded with all of these great qualities… but what can it do for you? 


        This is the main reason why I try to eat and drink celery for its anti-inflammatory properties! Scientists have discovered over a dozen different types of antioxidants in celery that are responsible for fighting off free radicals (yes please). Celery can be especially helpful in certain diseases (IBS, gout, arthritis, etc) but also in everyday life as a preventative measure! Ain’t nobody got time for free radicals. 

        There is a lot of other great things about celery and you can find more information here. Celery also aids in:

        • lowering blood pressure
        • lowering cholesterol 
        • preventing ulcers
        • protecting liver health 
        • reduces bloating
        • aids in digestion 
        • helps fight infections 
        • anti cancer 

          Celery can be eaten so many ways; alone, in salads, in soups, in juice… the possibilities are endless. My personal favorite is to juice it or blend it into a smoothie. Every morning on an empty stomach I drink this to get my day started and headed in the right direction. Check out my recipe below! 

          Detoxing Celery Tonic:

          • 2-3 stalks celery 
          • Hand full of cilantro
          • 3 tbs WILD blueberries 
          • 1 tbs Hawaiian spirulina 
          • Approx. 1/4-1/2 C Filtered Water ( personal preference) 

          This has been my latest detox drink of choice. For all of my ketoers this is still low carb but the blueberries do add some sugar- nothing crazy. Plus the benefits of these four ingredients together are totally worth it! Now for a quick run down of the other ingredients since we already know about celery:

          • Cilantro: huge in detoxing metals (which harm our endocrine system!), full of antioxidants, mood booster, promotes healthy heart, helps normalize blood sugar levels, antifungal, antibacterial, digestive support… the list goes on and on! 
          • Wild Blueberries : antioxidants, brain health, gut health, anti cancer, diabetes prevention, metabolic syndrome, UTIs. 

          Compared with many other fruits, Wild Blueberries are number-one in antioxidant capacity per serving. The antioxidant compounds in Wild Blueberries are contained in their deep-blue pigments. These anthocyanins, a subclass of phytonutrients called flavonoids, are known for their potent antioxidant and anti-inflammatory properties, two factors related to healthy aging and reduced risk of chronic diseases. 


          • Hawaiian Spirulina: blue green algae is all over the place lately and that is a great thing because its amazing! Hawaiian spirulina is full of vitamins A, K1, K2, B12, iron, and manganese. As well as phytonutrients such as carotenoids, GLA, SOD, and phycocyanin. Also contains protein, beta carotene and an abundant source of antioxidants! Aids in immune, cardiovascular, cellular and brain health! 

          To make my little tonic
          I throw it all in my magic bullet and blend it up. Some days I will strain it to only get the juice which is recommended if you are really trying to detox as it absorbs quick especially if you have an empty stomach. Other days I will just blend it like a smoothie and drink it with the fiber! Either way I feel great after drinking it in the morning and I can feel a huge difference when I miss it! 

          GROW YOUR OWN! 

          If you follow me on instagram you saw that I started to grow my own celery from the stalks I bought at the store. It is so simple to do! Take the stalks and cut the bottom off (you are going to use this, about 1-2 inches should be left), take this and place it in water until it starts to sprout. Once it has started to sprout transport it to a pot with soil, place the bulb part into the soil so that only the new sprouts are above the soil. Make sure the soil is evenly watered and place in a sunny window. Hint: to get the stalks to grow upright cut a big water bottle or soda bottle and place above the pot with the sprouts coming out of the top! This will make sure they grow straight. You could also make a support with chopsticks or skewers and string!

          Follow me on instagram to see my progress! 

          superfood cookie dough bites

          There is something about cookie dough that brings me back to my childhood. When I was in elementary school we were able to leave school for lunch and we would all go to the little deli in town on the corner of Main Street. It was awesome to have freedom like that at such a young age. But the best part was that you could buy a nice chuck of frozen cookie dough for 50 cents! Was it safe to eat? …not really sure about that one but I’m still alive so I say who cares! 

          Anyway since being vegan and on a ketogenic diet, cookie dough is basically non existent. I have been cravingggg it though. There are a lot of recipes out that where you can use chickpeas as a substitute. But when your eating low carb and high fat, chickpeas don’t fit into the equation. So how are these amazing superfood cookie dough bites made? 

          I first found a similar recipe on Mind Body Green for superfood cookie dough but again I had to leave out most of the ingredients… regardless I was inspired. I combined a few of my fat bomb recipes with this superfood recipe and a new delicious recipe has been made! 


          • food processor (not necessary but if you have one why not) 
          • your hands
          • a big bowl
          • measuring tools 
          • container to store (if you dont eat them all in one sitting) 


          • 3 C shredded unsweetened coconut shreds
          • 1 C almond flour (could also use coconut flour or hazelnut flour) 
          • 1/4 C cacoa nibs 
          • 1 C coconut oil 
          • 2 tbs vanilla extract 
          • 1 tbs stevia (or however much you prefer) 

          Added Ingredients:

          • 1/2 tbs moon juice beauty dust 
          • 4 scoops of moon juice mushroom protein powder ( can sub for any low carb protein powder) 

          **** if you aren’t using any protein powder, use less coconut oil or more almond flour*****

            1. First thing I did was add my “dry” (coconut shreds, almond flour, beauty dust, mushroom protein, stevia) ingredients and make sure they were mixed well. (You can do this by hand or in the food processor) 
            2. Next I added the vanilla extract and coconut oil slowly and began to mix evenly by hand. (Again you can throw it all in the food processor if you have one) 
            3. Last step is mixing in the cacoa nibs, I personally wouldn’t use the food processor for this step because it may grind them up. I just hand kneaded them in to make sure they were evenly spread 
            4. I hand rolled (40) little dough bites and placed them in a pyrex container and then placed them in the freezer to set overnight. 


            Superfoods! There is so much information about all of these ingredients so I decided to link some articles for you guys rather then me retype everything out: coconutalmonds, mushroom protein, cacoa nibs, stevia, beauty dust


            Batch= 4184 calories/ 405g fat/ 70g protein/ 14 net carbs 

            *i divided mine into 40 cookie dough bites*

            1 cookie dough bite= 104 calories/ 10g fat/ 1.8g protein/ .35 net carbs 

              Final thoughts:

              I love how these turned out but I think next time I might had more coconut oil. For all of my keto-ers out there these are indeed fat bombs… just didn’t call them that because I didn’t want to scare anyone away.  Macros at the bottom of the page! Once they are set and frozen they are like a dream, I am really loving the texture. Enjoy! 

              all about supplements 

              I wanted to share with everyone some of the supplements that I take because I feel like they are a huge part of my healing process right now. As I mentioned in my post on instagram, I do not plan to take all these supplements forever! They are merely an extra push to help my body heal during this time. 

              As I started to write about each supplement I realized that this post was going to turn into a book! So rather then have them all in one post I made individual posts about each supplement. If you have been following along with #sixteendaysofsupplements. If not then you can check out all the posts here! 

               Bookmark this page as this is where all the links will be listed for easy navigation! I will continue to update this page with any changes and add more as my routine and body changes. 

              As of now my routine goes a little something like this: 

              Vitamins & Supplements 

                day 16: digestive enzymes 

                I saved the best (my favorite) for last! Sixteen days of supplements has been fun and although there are soooo many more supplements out there I just wanted to share a few of the ones I am taking at the moment. I hope you learned something and look for a post with a link to all my supplements, it should be going up in a day or so! 

                Today is all about digestive enzymes and they are especially important for me right now because I am starting CKD (cyclic ketogenic diet) where I get to eat high carb for a day or two. The goal is to replenish the glucose storage in your muscles. Although I am excited to change up what I’m eating, I know that my stomach isn’t going to automatically agree with everything. I haven’t had more then 30 carbs in a day in about two months, for today one meal is going to top that! I’m going to need some back up. 

                Digestive enzymes are simply what their name says, enzymes that our body uses to break down our food and digest. Rather then come up with an explanation I have a quote directly from garden of life’s page explaining digestive enzymes. 

                Enzymes are living catalysts and the key to good digestion. Present in all whole live foods but destroyed by cooking and processing, digestive enzymes break down foods into nutrients your body can readily digest and utilize. The modern or Standard American Diet (SAD) is lacking in raw foods. Raw foods contain food enzymes that help in the digestive process. Since we do not eat enough raw foods, supplementation is a great way to get the enzymes you need for optimum digestion. The body produces two types of enzymes – metabolic and digestive. When you eat cooked or processed foods, food enzymes are destroyed, forcing the body to supply all of the needed digestive enzymes.

                There are a lot of good brands but my personal favorite is garden of life, you can buy it here

                Why I take them: 

                I take them because I am and have been in a healing state for my body and with the enzymes I find that my food is better digested. It wasn’t until I started taking digestive enzymes that I actually knew what it felt like to have an “empty” stomach yet not be hungry. It makes me feel like my body has a little help digesting and absorbing the nutrients when I take these enzymes. 

                When to take them: 

                I typically take 3 capsules right before I eat. It is best to take it with food obviously because it is help you to digest. Sometimes if I have a big meal and I forget to take them then I’ll take it after even if it’s an hour or two later just to give my body a little extra help. 

                How they can help you: 

                • Ease digestion 
                • Heal leaky gut 
                • Improves symptoms of acid reflux and IBS 
                • Enhances nutrition absorption 
                • Helps post meal bloating 

                day 15: probiotics 

                I feel like I could write an entire book on probiotics, there is so much about probiotics and I could go into so much detail but I’m not going to. This post is just a quick and simple write up about the benefits of probiotics, why I take it and how it can help you!

                By now almost all of us have heard about probiotics. Long story short, we have super helpful bacteria living in our guts that help keep us healthy (digestion, immune, neurological and even mental). Yet we can also have not so healthy bacteria living in our guts -which in turn make us unhealthy. The goal of taking probiotics is to increase the healthy bacteria so it outnumbers the bad! 

                Why I take it:

                I take it to stay healthy, to ensure I have a healthy digestive system as well as immune, neurological and mental health. Our gut plays a huge role in our physical and mental health, much more then we choose to acknowledge. Read more about how important probiotics are here. Also read about things that can kill probiotics!

                I take a probiotic supplement but we can also get probiotics from our foods. One thing I have to say is that it is important to incorporate an array of probiotics for your body. Some of my favorite sources of probiotics are coconut yogurt, kimchi, sauerkraut, apple cider vinegar, red wine vinegar, miso, kombucha, and of course my probiotic supplement. 

                At the moment I am taking this.The goal with probiotic supplemts is to try and get one that has 20-30,000 or more live cultures per capsule with at least 8 cfu’s or probiotic strains. This way you know you are getting a wide variety! 

                When to take it:

                It is best to take it with food! Other then that it is up to you or your health care provider as to when and how much you take. I don’t take it every day because often times I have another form of probiotics from my food! 

                How it can help you: 

                • boost immune health 
                • prevent infections 
                • improve digestive function
                • help skin conditions heal 
                • help with IBS
                • reduce flu & colds
                • lower cholesterol 
                • lose weight 
                • improve acne 

                Another important tip is to make sure you also have your prebiotics! I have spoken about prebiotics before in my posts on instagram. Prebiotics are basically food for your probiotics, I explain this a bit more in my blog post “feed your body, feed your biome” check it out and have a happy and healthy gut!