This one is such a win in my kitchen. The tempeh packs in that plant-based protein that actually keeps me full (and keeps my energy steady… which, let’s be honest, is all I really want most days). The avocado and avocado oil give you those heart-healthy fats that feel indulgent but are genuinely good for you. And the romaine and extra avocado? That’s your built-in boost of vitamins, minerals, and fiber without even trying. It’s one of those meals that feels simple, nourishing, and so good for your body—something I find myself reaching for again and again.
Ingredients:
- 8 ozs Tempeh (sliced)
- 1 tbsp Avocado Oil
- 1/2 tsp Garlic Powder
- 1/2 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 3 tbsps Hot Sauce
- 2 Brown Rice Tortilla (large)
- 3 tbsps Vegan Ranch Dressing
- 4 leaves Romaine (chopped)
- 1/2 Avocado (medium, sliced)
Instructions:
- Place the tempeh in a large baking dish or bowl. Add the oil, then add the garlic powder, smoked paprika, salt, and pepper. Toss gently to combine.
- Heat a non-stick pan over medium heat and add the tempeh. Cook for eight to 10 minutes, flipping halfway through. Remove, brush with hot sauce, and set aside.
- To assemble, top each tortilla with ranch, romaine, tempeh, and avocado. Roll tightly into a wrap and enjoy!
2 servings
Before I got pregnant, I was in the best health of my life.
I was following a protocol that supported my mitochondria (IYKYK), cooking most of my meals, sleeping well, and feeling damn good in my body.
But it didn’t start that way.
There was a time when I was constantly exhausted, my gut was a mess, and my hormones felt like an unsolvable mystery. I was doing all the things — eating clean, taking supplements, running labs — and still felt like something was off.
Then someone handed me a bottle of essential oil.
I smiled politely and thought, “Cool, another thing to smell pretty while I try to hold it together.”
But I tried it anyway.
Here’s the thing — not all oils are created equal. The ones you find at the grocery store? Let’s just say… not the same. The oils I started using were pure, therapeutic, and intentionally formulated — and they worked.
I learned that essential oils aren’t magic. But they are chemical messengers — just like your hormones. And when used correctly, they can support your body in powerful ways.
Here’s what I noticed and later confirmed through research:
✔️ They can calm your nervous system, lowering cortisol and supporting progesterone.
✔️ They can help with estrogen detox.
✔️ They can boost focus and reduce brain fog.
✔️ They can help balance mood swings throughout your cycle.
✔️ They can calm your nervous system, lowering cortisol and supporting progesterone.
✔️ They can help with estrogen detox.
✔️ They can boost focus and reduce brain fog.
✔️ They can help balance mood swings throughout your cycle.
I started using them in small, intentional ways:
🧠 When I felt foggy, I reached for rosemary and peppermint.
💛 When anxiety crept in, I used bergamot and clary sage.
🌙 When I couldn’t sleep, I used cedarwood and lavender.
🧠 When I felt foggy, I reached for rosemary and peppermint.
💛 When anxiety crept in, I used bergamot and clary sage.
🌙 When I couldn’t sleep, I used cedarwood and lavender.
It wasn’t an overnight transformation — but it was a real one. Over time, as I paired these oils with proper nutrition, stress management, and mindset work, they became anchors in my healing journey.
Now, they’re part of what I teach my 1:1 and group clients — because they’re simple, effective, and actually doable for busy women who want to support their hormones and energy naturally.
book a free call with me
Sometimes healing doesn’t look like adding more.
Sometimes it’s about finding small, sustainable tools that bring your body back into balance — one deep breath at a time.
These Banana Protein Pancakes are a quick, healthy breakfast that actually keeps you full. Made with ripe bananas, eggs, and a boost of protein, they’re naturally sweet, fluffy, and kid-approved. No refined sugar, no complicated ingredients-just a few pantry staples mixed up in minutes. Perfect for busy mornings when you want something that feels like a treat but fuels you for the day.
Ingredients:
- 1 cup gluten-free flour
- 1 scoop protein powder
- 2 ripe bananas, mashed
- 2 eggs
- 1/2 cup unsweetened almond or coconut milk (adjust for batter consistency)
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- Pinch of sea salt (I used a bit more than a pitch and was happy I did!)
- Coconut oil or ghee for cooking
Instructions:
- Mash bananas and whisk with eggs, milk, and vanilla.
- In a separate bowl, mix flour, protein powder, baking powder, cinnamon, and salt.
- Combine wet + dry ingredients. Let rest for 5 minutes to thicken slightly.
- Cook on a greased skillet over medium heat, ~2-3 min per side. (I even burned them the first time I made this, and they still tasted great!)
We’ve been told that so many of our struggles as women are just part of life.
The bloating. The exhaustion. The mood swings that hit like a wave every month.
But here’s the truth:
Just because it’s common… doesn’t mean it’s normal.
Think about it—how many times have you brushed off a symptom because everyone else seems to deal with it too?
You feel bloated every night after dinner and tell yourself it’s no big deal.
You cry for two days straight before your period and assume that’s “just hormones.”
You can’t start your day without caffeine and joke about living on coffee.
But your body isn’t trying to make your life harder.
It’s talking to you.
Those symptoms? They’re data. Tiny signals pointing to something deeper — whether that’s stress overload, a gut that’s out of balance, or hormones that need support. And when you start paying attention instead of pushing through, you open the door to actually feeling better.
The problem is, we’ve been taught to ignore our bodies.
We’ve normalized discomfort to the point that struggling has become a shared experience — almost a badge of honor.
“Of course I’m tired, I’m a mom.”
“Of course I feel off, I’m getting older.”
“Of course my mood swings are crazy, that’s what happens every month.”
No.
Those may be common, but they’re not inevitable.
You deserve energy that lasts through the day — without relying on caffeine.
You deserve calm, stable moods — not emotional whiplash.
You deserve to feel light, comfortable, and at home in your body again.
When you start seeing your symptoms as messages instead of inconveniences, everything shifts. You begin to notice patterns, make small supportive changes, and build trust with your body again. And that’s where healing starts — not from forcing perfection or following strict rules, but from understanding what your body is asking for.
So next time something feels “off,” instead of brushing it aside, pause and listen.
Your body isn’t broken — it’s brilliant.
And when you learn to tune in, you’ll realize she’s been on your side all along.
This Crunchy Tahini & Miso Chickpea Slaw is the perfect mix of flavor and nourishment! Packed with plant-based protein from chickpeas and tahini, it’s both satisfying and energizing. The high fiber content supports digestion and keeps you feeling full, while the nutrient-dense ingredients deliver a boost of vitamins and minerals. A delicious, wholesome dish that proves healthy eating can be both crunchy and crave-worthy!
Ingredients:
- 2 tbsps Tahini
- 2 tsps Miso Paste
- 1/2 Lemon (medium, juiced)
- 1 1/2 tsps Raw Honey
- Sea Salt & Black Pepper (to taste)
- 3 cups Coleslaw Mix
- 1 cup Chickpeas (cooked)
- 1/4 cup Parsley
Instructions:
- In a bowl, whisk together the tahini, miso paste, lemon juice, honey, salt, and pepper until smooth. Add a splash of water if the mixture seems too thick.
- Add the coleslaw mix, chickpeas, and parsley to the bowl and toss to combine.
- Taste and adjust the seasoning as needed. Divide evenly between plates and enjoy!
3 servings
