Muffins of Steel

prebaked steel muffins

I love these simple, omega-3 rich muffins. They taste healthy and wholesome. They are high in iron, low in sugar, and easy to make.

Power-packed & nutrient dense, these muffins are a perfect breakfast, post workout snack, or on-the-go energy blast during a busy day. Because the steel oats are soaked and the ingredients are simple, they are easy to digest and assimilate.

The recipe is quick and I highly recommend sprucing it up with your favorite toppings and spices. I like to add natural candied ginger, cardamon, nutmeg, dark chocolate, and walnuts. Zingy toppings like cranberries, orange zest, and pine nuts would be awesome too.

The basic recipe is:

  • 2 cups soaked in water (overnight) and drained steel cut, or irish oats
  • 1 can coconut milk
  • 4 pasture raised eggs
  • 3 tbsp chia seeds
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1 tsp pure vanilla
  • 1/4 cup honey or grade b maple syrup
  • Toppings- nuts, dried fruit, chocolate, coconut, seeds, berries
  1. Preheat oven to 375.
  2. Combine drained oats and all ingredients except toppings in a bowl until well mixed.
  3. Line muffin tray with paper cups.
  4. Fill each cup 2/3 full with batter.
  5. Press toppings into batter. The muffins won’t rise much, so feel free to fill to brim.
  6. Bake for about 45 mins.

Baked Muffins

Yields 24. approx 115 calories per muffin, 6 grams of protein, 6 grams of fat, and 3 grams of sugar prior to toppings.

Enjoy lots of energy after eating a couple Muffins of Steel.

This recipe is reproduced from Balance for Busy Moms and was created by Lisa Bakosi.


Affirmations & Oils

roller bottles

Hello! Today I want to share with you my love of roller bottles, doTERRA oil blends, and affirmations. Roller bottles are super inexpensive, less than a dollar each and they are perfect for oil play, gifts, and making your oils more accessible. I highly recommend that you have a stash on hand, as your oil experience will likely open up and be even more enjoyable.

I learn many of my favorite doTERRA blends and affirmations fromLiving Healthy & Happily Ever After, by Dr. Susan Lawton. I find her oil recommendations, blends, tips, and affirmations to be really helpful. I especially love the connections she makes with illnesses and the emotions that accompany them.

Recently I wrote about self-talk. Improving how we talk to ourselves and how we view our efforts is incredibly powerful and can support us in making major shifts with both our emotional and physical well-being.

Check out the book and experiment with the blends and use the affirmations. Let me know which are your favorites!

divine Goodness

















Upgrade Your Self Talk: 5 Rewarding Tips

Self Talk

Do you pay attention to the way you talk to yourself? Do you tell yourself that you need to be better often?

Do you often think that if you were just better at managing your time, your food prep, and spending habits that you would finally arrive?

I’m not going to discount the power of impactful time management, a well designed meal and shopping plan, and good old fashioned budgeting. All those things are very important, but they are what I call positive side effects of a more important issue and that is self-talk.

I love the work I do. I get to be a participant in my client’s most powerful resource: their thought process. What amazes me the most about what I am seeing and hearing, is how much we (I’m going to include myself here) expect of ourselves and how much we beat ourselves up when we perceive our shortfalls.

It is rare to meet a woman who is not actively pursuing be a better woman- she wants to look and feel her best, and she is hard on herself when she doesn’t. She wants to be awesome at all her endeavors, be it at work, with her loved ones, her home, community, and the list goes on. She wants to feel savvy, humorous, sexy and also, like she is a great mom and caretaker of her loved ones and passions.

And in this active pursuit of awesomeness, she often forgets to slow down and actually take stock on how she is truly treating herself. She wants to be so much for so many, and is so easily caught in the thought process that she hasn’t been good enough. She hasn’t done enough.

And you know what? This intense feeling and voice in our head that says we are not enough is dangerous. It drives us to believe untrue things about ourselves and disintegrates our sense of worthiness. It prevents us from taking right actions towards our dreams. This voice tells us that because we are not good enough, we are not safe to ask for what we really want. We often end up drained and discouraged.

say no

On the flip side, we have the power to be enough and to be worthy.  We can take rockin’ good care of our bodies, schedule our time like a kung-fu master, give the right amount to others and still have something left, and spend, invest, and save money in expert fashion. Our ability to succeed, to become the person of our truest desires, begins with our mindset, our self-talk. What happens in our mind creates every action we take and do not take.

I know how we operate and that we are already accomplishing so much in our lives, yet these accomplishments will never be enough if we can’t get on top of what is happening in our heads.

How do we turn around self-defeating and thoughts of lack? It is simple, but it does take daily action. Everyday we need to take time to cultivate thoughts that promote personal power. Choose to think good thoughts. Notice when you are not, and make a choice to change that.

Here are my favorite ways to take care of my brain and get in the right frame of mind.

1. Gratitude journaling: You’ve likely heard of this, and likely you will continue too. The practice of gratitude has been coined the #1 habit that leads to a happy mind. Gratitude combats depressive thoughts, and opens us up to receive even more goodness. I like to really go for it, myself. I sit down and write down 10 different things for which I am grateful. I include what action I took to bring that good thing to me. 10 things is pretty challenging and takes some time, but it is so worth it… huge mind shifts! If I am short on time, I just do 3 items and that is definitely enough to get my positive thoughts flowin’.

2. Mirror talk: Yes, I talk to myself in the mirror. It works. I look myself in the eyes and say “You are worth it! I forgive you. I love you. I know you can succeed. You are worth it!” Sounds like a Saturday Night Live skit I know, but I’m telling you it makes a huge difference. As we age, our thought habits get so ingrained. Mirror talk helps reverse our negative thoughts and reminds us to be kind to ourselves.

3. Soul Stroll: I have to give Erin Stutland huge props for this activity. Take a walk, turn on music, and chant affirmations. It will make you feel amazing. You can even buy her 30 minute downloads, where she coaches you on affirmations and mantras. I love the ones she uses and am a proud owner of the MP3s Soul Stroll Volumes 1 and 2. You can also simply take a walk with the focus to clear your mind and fill it with positivity.

4. Essential Oils: I can’t believe I made it this far without mentioning the oils! Put a few drops of oils on your wrists, back of your neck, ears, or throat and say an affirmation. “I trust my own goodness” is one of my favorites. “I am safe, I am loved, and am actively pursuing my highest good” is another.

5. Friends, coaches, mentors: Another human, especially one that loves you and is actively committed to being positive and personal growth is an incredible tool. It is often said that we are the average of the 5 people we spend the most time with. Choose the people you surround yourself with wisely and choose people who influence you in ways that support your growth and mindset.

I love sharing this important work with you. Let me know your thoughts.

Big hugs~


Super Food *Super Delish* Granola Balls

superfood granola ball

I can’t stop making this yummy bites of goodness lately! Kids love them, husbands love them, and I love them too. And, they are so easy to create magic. So grab a bowl and set your oven to 350 degrees.


1/2 cup water

1/4 cup chia seeds

1/2 cup melted coconut oil

1/2 cup almond butter

1/2 honey or other healthy sweetener

2 cups oats

1/2 cup coconut flour or almond flour

1/2 teaspoon sea salt

Mix and match the following ingredients:

Chocolate chips, hemp seeds, sunflower seeds, chopped nuts, goji berries, bee pollen, flax seeds, get creative! I use 2-3 tablespoons of about 3 of these, and probably more chocolate chips!

1. Whisk together chia seeds in water in large bowl

2. Continue to whisk oil, nut butter, and sweetener. Notice the chia seeds expanding and binding the ingredients together.

3. Stir in oats, flour, salt, and additional superfood goodies and chocolate.*

4. Spoon balls onto cookie sheet and bake for about 25-35 minutes until balls are golden in color.

*Your batter should be slightly wet and shiny. If it is too dry the balls will crumble when you eat them.



Oh So Simple Curry


simplecurryThis dish is simply exactly what you need when you have just a few things in your fridge and some coconut milk in your pantry. I always recommend keeping both green and red curry paste in your fridge- these spicy pastes keep forever and are just awesome for flavoring simple dishes. I just discovered the goodness of this dish the other night when I got home from a long trip and my husband was ready for me to start cooking again. I whipped it up in about 20 minutes flat, and cooked a pot of white rice at the same time, for a really simple satisfying dinner.

Another benefit of this dish was how much it calmed my anxiety. I was through the roof tired and anxious when I made it and after eating it, I felt so calm and clear. I love the power of nutrition and oils.


1 zucchini

1 carrot

1 tablespoon coconut oil

1 teaspoon garam masala

1/2 to 1 teaspoon green curry (red would be fine!)

1/2 cup or water or broth

1 can coconut milk

1 tablespoon or more soy or tamari sauce

1-3 drops doTERRA ginger oil (optional)

1-3 drops doTERRA lemongrass oil (optional)

1. Sautee veggies (feel free to use whatever is in your fridge!) with coconut oil for about 5-10 mins.

2. Add curry, garam masala, and broth and boil for about another 5 mins, until veggies are soft.

3. Add coconut milk and soy sauce and bring to boil, then turn off.

4. Add essential oils when the curry stops boiling for maximum therapeutic benefit. Consider one drop mild flavor and 3 drops very strong. * Ginger oil will help with digestion and also give your nervous system a boost and lemongrass oil will support lymphatic drainage, circulation, and much more. Please remember to only ingest Certified Pure Therapeutic Grade oils.

5. Enjoy with white rice, brown rice, cauliflower rice, quinoa or your other favorite grain. We ate edamame with this dish as well- for color and more protein. Yum!