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Change up your breakfast this spring!!

Spring is a great time to change your eating habits. Think lighter, healthier meals especially at breakfast time.

Breakfast Bowl

  • Hard-boiled egg, over a bed of arugula, grape tomatoes cut in half and tossed in a small amount of avocado oil or avocado, cilantro, salt and pepper.

  • My favorite way to make a hard boiled egg. Place 3-4 eggs in a pot and add water to about 1 inch above the eggs. Bring it to a boil, then turn off the burner and let it sit for 5 minutes. Then, rinse with cold water or you can also let them sit in an ice bath for easy peeling.

  • Over cooked hard-bodied eggs typically have a strong sulfur odor. Cooking eggs this way eliminates that smell and tastes delicious!

Non-dairy Cashew Yogurt

  • Add almond butter or almonds, and blueberries

  • Cashew yogurt, coconut yogurt, and almond yogurt are all great substitutions to try, just make sure to buy one with low or no sugar.

  • Dairy can trigger an inflammatory response in the body

Smoothie Bowl

  • 1 cup of organic mixed berries

  • 1 small ripe banana

  • 2-3 tbsp of coconut milk or almond milk (unsweetened)

  • 1 scoop of greens or protein powder

  • Topping options: almond butter, sunbutter, coconut, nuts, pumpkin seeds, flaxseeds, chia seeds, sliced strawberries, sliced bananas, healthy granola.

Banana Pancakes

  • Scramble one egg and mix with 1 mashed banana

  • ⅛ tsp vanilla or a pinch of cinnamon

  • Add coconut oil to a pan: make silver dollar sized pancakes. That’s it! So simple.

Brussels Sprouts and Sweet Potato Hash

  • Slice veggies into bite size bites and roast them.

  • Crumble cooked turkey bacon or regular bacon over the veggies.

  • Top with one egg

  • This is a great meal anytime of the day!

Updated: Apr 2

Sleep hygiene means habits that will help people have a good night's sleep. Researchers believe that sleep problems are often caused by poor habits that interfere with having a good night's sleep. Here are a few of my favorite ways to get a good night sleep without adding medications or supplements.

  • Start a nighttime ritual

  • shut off all electronics an hour before bed

  • Meditate, noise machine or CD player for a meditation track or music

  • Avoid sugar to avoid spikes and drops in blood sugar

  • Go to bed at the same time every night

  • Exercise during the day

  • Avoid taking naps on the couch before bed

  • Try a weighted blanket (not for young children)

If you have never tried dry skin brushing, I encourage you to take the leap!

Dry skin brushing is an easy way to stimulate the lymphatic system, improve circulation and helps your body to detoxify. It's also super easy and your skin will be brighter!


  1. Use a natural bristle brush or natural dry sponge.

  2. Apply gentle pressure and brush your skin starting on your arms or legs, brushing toward your heart where the lymphatic system drains.

  3. This is different from an exfoliation and should not be done in the bath or shower.

  4. Skin brushing before bed or before a shower or first thing in the morning is best.