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  • 02/07/2019 11:07 AM | Amanda Girton
    • Sleep is crucial to a healthy lifestyle. Not only getting enough sleep, but also quality sleep. 

      Many of us struggle with not getting enough sleep because it is difficult to fall asleep in the first place.

      So let’s chat today about foods that can help improve sleep.

    • 1)  Raw Foods: Eating more raw foods can help improve your sleep. This is due to consuming more fiber. Fiber has been studied and shown in improve sleep quality. 
    • 2)  Foods rich in calcium or magnesium: Foods with calcium or magnesium have also been proven to improve sleep. 
    • Calcium Rich Foods: Seaweed, creuciferous vegetables like broccoli, cauliflower, cabbage, cress and box choy
    • Magnesium Rich Foods: Nuts, pumpkin seeds, and green leafy vegetables are excellent sources of magnesium
    • 3)  Almonds: This nut is magnesium rich with one ounce containing 80 milligrams of magnesium (about 20% of the DV)
    • 4)  Strawberries: This sweet berry is a natural source of melatonin
    • 5)  Tart Cherries: This snack is a double winner! The boost in melatonin combined with anti-inflammatory and antioxidants will help you sleep and can reduce pain. 
    • 6)  Sweet potatoes: If you are looking for a nutrient dense food, here it is! This potatoe is high in fiber, low in saturated fat,  good source of A, C, and B6 along with potassium AND manganese. There’s more! Sweet Potatoes contain magnesium and zinc which work together to create melatonin. 
    • There are plenty of other foods that provide fiber, magnesium and calcium to help you sleep. Try to incorporate a few of these and see how your sleep improves. 

      Of course, as you increase your intake of plants to sleep, it is helpful to decrease afternoon coffee breaks and processed dinners. 

      Are you sleeping better? Or need a few extra tips? Let us know! We would love to stay in touch

      Slow Foods Kitchen Family

  • 11/25/2018 9:52 PM | Nick Burch

    Along with the twinkling lights and chipper holiday music, the holidays bring some health challenges for many people – food, drinks, more food, travel and visits, and seemingly less time than normal.

    This all adds up to some serious challenges for keeping your health and fitness goals intact. In fact, the urge to throw your hands up and surrender to over indulgence for the remainder of the year is overwhelmingly tempting.

    Which is why we're excited to share the Addicted to Fitness podcast episode that features some proven tips and tricks on how to battle food and travel obstacles during the holidays.

    Here’s a quick rundown of our holiday survival guide but make sure you click one of the links at the bottom of the page to hear more details:

    • Enjoy your holiday – Eat like it’s a holiday on the day. Then, get back to it the next day and remember your body can take a day of splurge, just don’t forget to take care of it after indulging.
    • It’s not just about what you eat, it’s also about how much you eat – Tryptophan making you tired is not exactly true, it’s your digestion working hard that’s really slowing you down.
    • Order light when you’re out – Share an entree or appetizer versus going for the full meal.
    • Pack your own snacks  when traveling – Control what you eat on the go and be prepared when your stomach starts rumbling with some healthy snacks.
    • Drink loads of water – Dehydration can lead to illness and fatigue, so be sure you’re traveling with plenty of water.
    • Plan a pre-travel workout – Specifically target this around stretching out your muscles and joints to prepare for being cramped in tight spaces while traveling.
    • Hit it hard after the feast – Once you’ve digested your food and had a good night’s sleep, tackle a kick-butt workout the next day to start burning off the excess from the day before.

    Don’t forget to get in that holiday spirit!

    After you listen to this episode, tell us what you think either on Facebook or by leaving a review in the iTunes store. Stay tuned this holiday season as we continue to bring you interesting and helpful health and fitness information each week. Have a topic or interview you want to hear us discuss in a future podcast? Send us an email – theatfpodcast@gmail.com – or give us a head’s up on our social channels.

    Don't forget to visit addictedtofitnesspodcast.com for more additional info on all our episodes. You should also feel free to shoot Nick an email at nick@elementaltampa.com if you have any fitness/health related questions.

    Links to this week’s episode

    iTunes: https://itunes.apple.com/us/podcast/how-to-survive-holiday-eating/id1121420986?i=1000378331756&mt=2

    Spotify: https://open.spotify.com/episode/2vnpFkF2QfTL86GwYos83n?si=lMVyzACfQZSB_R2iKGiqrg

    Soundcloud: http://addictedtofitness.libsyn.com/how-to-survive-holiday-eating-travel


  • 11/25/2018 8:25 PM | Lisa Seward

    Shiatsu Self Help Tips for Well-Being 

    by Lisa Seward, LMT  MA10898

    Learning how to take better care of oneself begins when you are making a conscious effort to seek out resources  that will enhance your life in a positive and uplifting manner.  Shiatsu, fits into this category. What is Shiatsu, ( Shi’=finger  atsu’=pressure) you may ask?    

     It is Acupressure  which means finger pressure. Its foundation comes from Japan where  they use their bare hands to energetically balance the Life Force Energy. It’s called  Qi  (Chi)  energy, and it  flows through the traditional Acupuncture meridians.   Shiatsu only works on 12 meridians and 2 vessels, instead of the 72 meridians in Acupuncture. They follow the Traditional Oriental Medical Theory and Five Element Theory.  Strongly rooted in tradition, passed down through the ages,  it has been helping people for over 4500 years. Here are the Names of the meridians and their abbreviations.

    Yin Meridian

    Yang Meridian

    Lung (LU)

    Large Intestine (LI)

    Spleen (SP)

    Stomach (ST)

    Liver (LV)

    Gall Bladder (GB)

    Pericardium (PC)

    Triple Heater  (TH)                    

    Heart (HT)

    Small Intestine (SI)

    Kidney  (KI)

    Bladder (BL)

    Conceptual Vessel (CV)

    Governing Vessel (GV)

    When your Life Force Energy of Qi is functioning, you have good Health, You feel well, You are well which means, you have Harmony.  The opposite of good health is when there is a physical or emotional issue  or injury, that the  mind and  body are said  not to be in Harmony.  Then the organs are not functioning properly.  This is when  Disharmony or Dis-ease sets in.  The goal is to continue creating balance in the body. Yin and Yang represents the two aspects of self of the whole, two poles in polarity, our duality in this physical universe i.e.  winter, summer, day, night, femininity, and masculinity …We need the opposites with the similarities to bring balance to the whole self .  This  helps bring the harmony to the disharmony.

    Shiatsu is a holistic  energetic modality that only uses one’s hands, finger pads, thumb pads and knees, elbows and feet to lean into  pressure points  to sedate  or stimulate them.  This technique  is easily  administered for those individuals who want to begin creating a health and wellness practice of Harmony in their lives. Begin pressing on their own points for relaxation, reduce pain, improve flexibility, improve general health, disperse excess heat, raise their energy levels.  Self care allows you to take practical steps to combating pain, learning how to relax and stopping the pain cycle,  by creating more Harmony in your life.

    Here are a few points that you can practice and see if these simple points can make a difference in your life, as you begin your holistic self care journey home to your Real self. 

    • One tip you will need to know is that CUN= the unit of measurement of the body. It helps to locate the pressure points.  The width of the one thumb at the widest part is equivalent to 1 CUN.      3 CUN = index, middle, ring finger and baby finger=4 fingers. 
    • Be sure to use the pad of your fingers when - Holding the point until  the pain subsides.  You can count 1001, 1002, 1003.  
    • Take a few deep breaths while holding the points 
    • Close  your eyes,  after you lean into your points. 




    SP 6

    3 CUN from the medial ankle, press in the middle of the leg

    General Tonification (to build up energy) and Mentrual Cramps     Avoid if Pregnant

    BL 1

    Just inside the corner of the tear duct  of the eye

    Headaches, Red Eyes, Tired Eyes

    ST 36

    3 CUN from the bottom of the knee cap, along the outer boundary your shin bone. It is located below the patella on the lateral side of your leg below the knee. 

    Gastrointestinal, Nausea, Vomiting, Stress and Fatigue     Avoid if Pregnant    This an energy point for runners Male Energy Point 

    BL 57

    Back of the calf muscle where the two muscles split,  right in the middle of the calf

    Low Back Pain

    LI 20

     In the  small grooves by the sides of the nose,  outside of the widest point of the nostrils, lean toward face   with finger pads

    Nasal Obstruction, Running Nose, Facial Tension, Nasal Congestion, Sinus

    ST 3,             

    Lateral to your nose, and under the center of your eye, press up and under                

    Jaw Pain  and Clenching and Grinding your Teeth

    When you feel out of sorts, and need a pick me up, to balance your Yin  or Yang, remember Shiatsu will be the best way to relax your meridians or recharge your Vital Life Force Energy.  If Disharmony sneaks up on you, be a wise consumer and take heart and remember you have the ability for self care. Add a little pressure on your pressure points, then all your cares will melted away.  Remember Harmony is your friend and Health and Well-Being are available for those seeking Wellness Options 4 U. 

  • 11/24/2018 8:17 PM | Christine Dorcelus

    There is no faster way to connect with the "all knowing" than by being grateful. For many, Thanksgiving was a painful reminder. For some, Black Friday is a waste of time. After all is said and done, the way we view our lives is completely up to us.

    Did you appreciate your talkative aunt who drove over 10 hours to spend Thanksgiving with her favorite nieces and nephews? or did you dread her presence? perhaps, it was a little bit of both feelings. Don't feel bad. I have landed on both categories myself. We all have those moments.

    When we spend our time in looking for the things in our life that we are grateful for, more great things seem to find their way into our lives. Gratitude is like sending an invitation card to abundance to join our fabulous life party.

    The more you send out that invitation card, the more you will get to dance with abundance. Never see a lost as defeat.  When things escape you, say thank you to abundance because the universe has no lack. Anything you lose, you can replace over and over again. God, higher knowing or however you decide to call this energy will keep sending the same opportunities to you until you realize it is yours to keep. Even if you feel bitter or jealous today, no worries. You will get your turn.

    When you are having a bad day, remember to write down the things you love and the things that make you happy. The holiday is about giving; give to yourself as well. Everyday, do something that makes you happy and see how happy others are around you.

    Be well!


  • 11/15/2018 11:38 PM | Shelley Parris Williams (Administrator)

    We're on the heels of another holiday season which always brings about a myriad of emotions. Often we see the best and worst in people during these times. Scrolling down my Facebook time line this Yogi Bhajan appeared, "If you are willing to look at another person's behavior toward you as a reflection of the state of their relationship with themselves rather than a statement about your value as a person, then you will, over a period of time cease to react at all."

    The impulse to react is the normal reflex. An offense has occurred and there has to be some sort of retaliation, right? They have to hurt like we did. This becomes a repeated cycle of hurt that grows like an uncontrolled wild fire destroying everything in its pathway. Everything devoured by that one lit match. I have seen this uncontrolled burn, as both a participant and bystander. Watching walls go up as family feuds spew out of control. The division and taking sides that leave empty seats around the dinner table where a loved one used to be. Or what if they die without the opportunity for you to even come to a resolution? 

    These are some of the scenarios I have encountered, both personally, and within the scope of my practice. My practice where I intentionally create those high vibrational spaces for women to discover/explore their sweetest truths, all the while cultivating a radical, unapologetic practice of self-love and self-care. This deep dive into self-love allows you to climb out of the holds of offense and unforgiveness, if left untreated turns into a slow death by poison. Ugh... who wants to die slow from bring poisoned? Not me! So I ultimately became a "high" responder! 

    " A high responder?" you ask. Excellent question. Thanks so much for asking. Let me explain what is required to operate in this capacity. As a "high" responder you begin to view, every entryway of a wound as the very welcome mat that invites the light to enter, in order to jump start your healing process. Forgiveness is pivotal to any self-love/self-care practice and absolutely non-negotiable.  

    So since 'Tis the Season to Give' is upon us, I am leaving you with The Forgiveness Gift to clear up some of that old junk which just might be keeping you stuck. Here's a few tips to help you navigate this holiday season in a higher vibration and start 2019 off with a bang! 

    The Forgiveness Gift

    1. You First - Start by forgiving yourself 

    2. Get to your nearest mirror - look yourself in the eye - say, I forgive you, (say your name), for _______________. Fill in the blanks and just roll with the first thing that comes to mind. Repeat until you feel complete. 

    3. You're on a roll, stay in the mirror, and now choose someone else to forgive by plugging in their name  

    4. Ohh, I know that was tough. But I know you're not afraid of a challenge, Remember nothing can be healed until you face it. Mirror work is for warriors! 

    5. Get out some paper and write a forgiveness letter to yourself and to others. Do a separate letter for each person. After you have finished getting it all down, take some cleansing breaths and feel the release with every exhale. You can either bury or burn the paper to symbolize that release.

    6. Meditate on it - Close your eyes and visualize that person you're forgiving. You can go back to the memory of that moment when the offense occurred and hold that person in a compassionate light whether it is you or someone else and just witness the healing of that situation taking place. 

    7. Pick up a phone - But wait! This isn't about picking an argument about who was right or wrong. With intention and high vibrational love, share your feelings. Let them know you forgive them. Know that you're not looking for a response from them just an opportunity for you to release. Leave it on a voice message if you have to. 

    So I hope you iNJOY partaking in my Forgiveness Gift. I'd love to send you another gift. Claim your surprise gift here. And be sure to let me know how the process went for you or any other awesome processes you may have discovered that works really well for you. 

    Happy Holidays from 

    Shelley Parris Williams 

    Your WellBEING Activist  

  • 11/09/2018 2:54 PM | Amanda Girton

    The holiday season is upon us whether we are ready for it or not. As you know, time stops for no one. With the holidays (or even just a regular Tuesday) many emotions may come to the surface for us. Some include happiness, joy, friendship and pleasant emotions. For others, we may experience sadness, heartbreak, anxiety or depression. These are of course normal feelings and responses to events that happen in our lives and those around us. 

    As we approach this holiday season, I would like to give you some helpful information on how food can be used to supplement your routine to improve mood and emotions over the next few months and even years. 

    Before diving into some tasty foods that will help improve our thoughts and feelings, it must be said- Please ensure you are getting enough sleep and water on a daily basis. A short walk about the block is also very beneficial.

    Now onto the fun stuff!

    Foods to help fight Depression:

    1. Dark Leafy Greens- Leafy greens will top most of our lists 9 times out of 10. The benefits of greens are endless. They are packed with nutrients that our bodies crave and need to function at our highest potential. 

    Leaf greens fight many kinds of inflammation and this is important for us because serve depression has been linked to brain inflammation. 

    2. Tomatoes – Tomatoes contain high amounts of folic acid and alpha-lipoic acid which are both great for fighting depression.  In many studies, patients with depression also had low levels of folate. 

    3. Cashews – The nut that keeps us from going nuts! These lovely nuts are natural anti- depressants, who knew. Cashews contain B6, Magnesium, Niacin and Tryptophan. The B6 helps to convert the Trytophan into Serotonin and also helps the Magnesium to enter the cells. Try adding a small handful of cashews to your daily diet and see how you feel after a week.


    Foods to help fight Anxiety:

    4. Dark Chocolate – Treat yourself and help yourself with 1-2 oz of dark chocolate a day. This delightful treat contains flavonols which are antioxidants that are connected with improving brain function. Top with a small scoop of raw peanut butter for even more benefits. 

    5. Green Tea – Green Tea contains the amino acid L-theanine. Studies have shown the positive effcts it has on the brain and reducing anxiety. Reap extra benefits by slowing enjoying your tea while almost taking a moment to unplug from the world. 

    Foods that help fight Stress:

    6. Banana – You have most likely heard that banana’s are dense in Potassium, but what is the benefit? Potassium is a mineral that helps keep blood pressure low

    7.  Avocado – This fruit also contains stress fighting Potassium along with Glutathione, B vitamins, lutein, beta-carotene, Vitamin E and lots of folate.

    8. Garlic – Like many plants, garlic is loaded with antioxidants that fight free radicals in our body. A favorite of garlic is that fact that is contains Allicin which has been linked to  fending off disease and illness like a common cold. Stress will weaken the immune system and make our body prone to becoming sick. Stock up on garlic and keep your body fighting off sickness caused by stress. 

    As the holidays come and go, I hope these foods will be of use to you to reduce stress, anxiety and depression. These 8 are are just a start. There are lots more foods and activities that can be used to control and balance our emotions. If you have questions, comments, or concerns please reach out to me!

    Happy Holidays!

  • 08/29/2018 11:58 AM | Deserie Valloreo (Administrator)

    We change the world when we change our world.

    We change the world by being happy. We are like expensive cars that need daily tune-ups: meditation, breath work, exercise, and community love. Human beings are the best investment in the whole universe. We are like rare, priceless cars, with each one of us being a unique model. But stress does not serve us well, just as filthy oil does not help a delicate engine. When we miss a bus, spill hot coffee on our laps, or lose all our documents, there is an amazing reason for that. The universe is always conspiring to bring us where we need to be.

    Always get excited when you lose something, because something better is on its way. When we accept that everything is as it should be, we find better ways to deal with life. We are not just lucky, we are creators, with complete control over everything that happens to us. By stating or writing out our goals, we create our lives. No purpose is served by worrying about our future. When we have doubts and anxiety, we should simply accept those feelings and let them go.

    We have free will to accept or reject whatever we want. When we have blind faith that the universe will take care of us, our own little concerns seem so trivial. Our responsibility is to create the life that we want, believe in it, enjoy it, and accept whatever happens. If something that we planned does not turn out as we hoped, that is because something amazingly better will be coming our way. When hard times arise, observe the emotions you have and learn fabulous lessons from them. The sooner you learn those lessons, the sooner you will make room for that amazing outcome to pop up like a light bulb.

    There’s pure magic in knowing that our God/our universe has our back. When we know that we cannot fail, we can take on any project. All we have to do is express gratitude and ask for more help. A simple way to do that is just to say, “Thank you for this opportunity! Please send me all the help I need, because I want to be able to do __________.” Fill in the blank with something that has to do with self-care and time to love those around you.

    We can take on any task that we feel 100 percent about. We just have to ask for help and time to love the people in our life, as well as time to play and take care of ourselves. Everyone thinks that a day only has twenty-four hours—but in fact, we have an infinite number of hours at our disposal. It has been proven that we have time to take several short naps a day, attend several meetings a day, daydream, take care of ourselves, love, show gratitude, and sleep. Everything is possible when we have other people in our lives. Trusting that others are amazing at what they do is how we multiply our time.

    This is where Twonpet TV comes in. Twonpet TV will be a channel about community sharing. A channel about people. With people, you can take on the world. The channel will showcase local business owners, telling their stories—the who, what, how, why, and when. Our dream for this journey is so big that we have to let the universe take care of it. We are here to play. We are here to love. We are here to share with the world. We are not attached to outcomes. We just expect miracles.

    Twonpet TV and Twonpet TV Kids are YouTube channels in the making. We are working with talented people of all kinds in our communities. Tampa is the birthplace of Twonpet TV, but in only two months, the channels will spread all over the world before we even launch our first video. Now the project is unfolding. Join us or subscribe to our channels when they are up and running.

    We are accepting talented people of all kinds, investors, business owners, and all others who want to contribute whatever they have—whether that be big open hearts, fat wallets, spare time, or joyful prayers!

    We LOVE people!

    Our phone number is (561) 860-0365; our fax number is (877) 885-5647; our Skype address is Twonpet All That Is; and our e-mail address is Twonpet.2018@gmail.com/.

  • 08/14/2018 3:42 PM | Nwando Nwanna

    Anxiety is an excessive irrational dread of everyday situation and can be disabling.

    "Anxiety Disorder" is a psychiatric disorder that needs to be evaluated and treated by a psychiatrist.

    The day to day feelings of anxiety that people have that may be persistent enough to affect their daily activities can be managed by dietary supplements and behavioral interventions.

    I always recommend addressing the underlying cause of any condition in order to have a complete resolution of the problem. Anxiety can be caused by several factors including genetic factors, life experiences, nutritional deficiencies, environmental factors such as chemical toxins, heavy metals, as well as other life "stressors".

    The parasympathetic nervous system which modulates the sympathetic nervous system requires organic minerals for its action. Studies have shown that decreased levels of Calcium, Magnesium, Zinc can contribute to anxiety and panic attacks by increasing the fight or flight response (sympathetic response). Excess copper can also cause anxiety due to a higher ratio of Copper to Zinc.Toxic metals such as cadmium, lead, mercury can displace the beneficial minerals such as Zinc, Magnesium and Calcium to decrease there levels thereby causing anxiety symptoms. Stress also depletes B-vitamins leading to anxiety.

    The primary supplement I recommend for anxiety is MIn-chexR, sold by Standard Process. It contains calcium, magnesium, Kelp, orchic extract and Niacinamide-B-6. The other supplements by Standard Process used as mineral tranquilizers are Min-tranR,  OrchexR and Organically Bound MineralsR. These minerals are from plant sources and are in a form that is easily absorbed by the body.

    Other supplements used for anxiety include DrenaminR which also offers adrenal support. Symplex FR for females or Symplex MR for males also help with anxiety when there are hormonal imbalances that underlie anxiety. If there is zinc deficiency, supplementation with zinc can be effective for anxiety relief. Valerian root can also be used for anxiety.

    In my practice, I use Nutrition Response TestingR which is a form of applied kinesiology or muscle testing to determine the underlying cause of the anxiety in order  to more effectively recommend the supplement and lifestyle and nutritional changes that will best relieve anxiety symptoms and resolve the problem entirely.

    Minerals have a calming effect on the nervous system. Find a good source of organic minerals to relieve anxiety while you take the necessary steps to address the underlying causes like life "stressors" and  nutritional deficiencies, and other causes of anxiety such as chemical and heavy metal toxicity.

    Dr. Nwando Nwanna Pharm D; Wize Nutrition Therapy 34876 US HWY 19 N, Palm Harbor, FL 34684. 727-216-3972.

  • 08/14/2018 10:47 AM | Amanda Girton
    Mindful Eating

    Our bodies crave nutrients. The foods we eat are either providing the nutrients we need or not proving nutrients at all. In order to make our bodies happy, I encourage you to eat nutrient dense foods like fruits, vegetables, nuts and seeds. Of course being 100% vegan or vegetarian is not required of you. Simply making healthier choices over time will make your body happy. Let's touch on 3 ways we can eat more mindfully:
    •   How the food we eat is prepared:
    Our bodies are precise machines and to keep them running smoothly it is important that we are not only giving them nutrient dense foods, but the foods are also prepared in a wholesome manner. First thoughts may be to ditch fried food (or at least decrease how much we consume). A second small step that can help keep our bodies happy is to use the microwave to cook or reheat food less often. Microwaves zapp nutrition from foods and can even change the make of our blood. Avoiding processed foods as much as possible is another way to keep our bodies happy. These foods are often high in sodium along with containing many fillers and preservatives.

    • Where our food is sourced:
    Do you know where your food comes from? Whether it is from across the country, imported or just right down the street? Shopping local has two main benefits.  
    • 1) It gives up the opportunity to support our local communities and farmers
    • 2) Local produce is often picked closer to being ripe or once it is ripe. This means you are experiencing fruit and veggies that are fresher and tastier. 

    Small changes in the foods we eat can make to leave a large impact on our health and planet. So today I’d like to encourage you to make 1 or 2 small steps a day or even a month to lead to a happier, healthier, more joyful you. 

  • 05/19/2018 9:11 PM | Amanda Girton

    Cool Down with Refreshing Meals this Summer

    It’s summer and it’s hot. Of course, we all still have to eat but who wants to turn on the oven or stand over the stovetop in a hot kitchen? Not us! When the sun is shining and the temperatures are rising, we want cool, light and refreshing food that won’t weigh us down or turn the kitchen into a furnace. 

    That’s where raw dishes come in. No, we are not saying that you have to switch to an all-raw diet but even one raw meal a day has lots of benefits. Not only does it free us from the heat of cooking but raw dishes tend to be lighter and healthier. Maybe you’ve been thinking about eating more raw foods but don’t know where to start? Here are a few raw, vegan, refreshing and simple recipes to spice up any dinner, pool party or summer BBQ. 

    Honey Lime Salad Dressing: Combine ingredients and toss over a bed of fresh greens

    • 3/4 Olive Oil
    • 5 tablespoons fresh lime juice
    • 1 1/2 tablespoons raw honey
    • 1 1/2 teaspoons dijon mustard
    • 1 clove of garlic, minced
    • pinch of sea salt
    • pepper to taste

    Fruit Salad: Combine fruit, Drizzle with honey and lemon juice. 

    • 2 cups cubed pineapple 
    • 2 cups sliced strawberries
    • 2 kiwi peeled and sliced
    • bananas, sliced
    • 2 oranges, peeled and sectioned
    • 1 cup grapes
    • 2 cups blueberries
    • 1/3 cup lemon
    • 1.4 cup honey
    • 1/4 teaspoon cinnamon

    Chia Seed Pudding: Combine all ingredients. Let set for 30 mins.

    • 2 cups coconut milk
    • 1/2 cup chia seeds
    • 1/4 cup maple syrup
    • 1/2 teaspoon vanilla
    • 1/2 teaspoon cinnamon 

    Carrot Spinach Ginger Juice: Juice carrots. Juice Ginger. Juice spinach. Combine and enjoy!

    • 4 large carrots
    • Handful of spinach
    • Thumb sized chuck of ginger
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