This recipe is packed with various vitamins and minerals, including Vitamin A, C, D, E, K, and B-vitamins, as well as minerals like potassium, calcium, iron, and zinc. These nutrients are essential for various bodily functions, including immune function, bone health, blood clotting, and energy production.
Ingredients:
- 1 1/2 lbs Chicken Thighs With Skin (bone-in)
- 3 Garlic (clove, minced)
- 2 Yellow Onion (large, thinly sliced)
- 1/4 cup Lemon Juice
- 2 tbsps Dijon Mustard
- 1 tsp Smoked Paprika
- 1/2 tsp Cayenne Pepper
- 1 cup Basmati Rice (dry, rinsed)
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Extra Virgin Olive Oil
- 1 1/2 cups Chicken Broth
- 1/4 cup Parsley (chopped)
Instructions:
- Pat the chicken dry and place it in a large bowl. Add garlic, onion, lemon juice, mustard, paprika, and cayenne. Mix well, cover, and marinate in the refrigerator for two hours or overnight.
- Cook the rice according to the package instructions.
- Meanwhile, remove the chicken from the marinade and set the marinade aside. Season the chicken with salt and pepper.
- Heat the oil in a pan over medium-high heat. Sear the chicken on each side for four to six minutes or until golden. Remove the chicken from the pan and set it aside.
- In the same pan, cook the marinade for three to five minutes until it thickens and caramelizes.
- Return the seared chicken to the pan, add the broth, and simmer for 20 to 25 minutes until fully cooked. Divide the rice and chicken evenly among serving plates, top with parsley and enjoy!
Let me tell you something I wish I had realized sooner: setting wellness goals isn’t a luxury—it’s a necessity.
For the longest time, I pushed my own well-being to the back burner. I was too busy, too tired, too focused on everything (and everyone) else. And honestly? I thought I was fine… until I wasn’t.
The moment things really started to unravel, my body let me know in no uncertain terms. I wasn’t sleeping enough. I was dehydrated. I was reaching for convenient, processed foods way too often (because, let’s be real—just because something is organic, vegan, and gluten-free doesn’t mean it’s actually healthy). And alcohol? It made an appearance at a few too many dinners. 🍷
Then one day, I caught a glimpse of myself in the mirror—puffy, exhausted, and not feeling like the best version of me. And that was my wake-up call.
It wasn’t just about the way I looked. It was how I felt. Sluggish, irritable, drained. I didn’t have the energy to fully show up for my family, my work, or even myself.
But here’s the truth: when you prioritize your wellness, everything shifts. Your energy improves. Your patience expands. You move through your days with more ease, more confidence, and more you. And that, my friend, is everything.
I started small. More water. Less caffeine (I know, I know, but my anxiety thanked me). More whole foods. Less “healthy” junk. I made sleep a priority instead of treating it like a luxury. And you know what? It made a huge difference.
I had more energy to chase my kids without feeling wiped out by noon. I felt lighter—physically and mentally. And for the first time in a long time, I felt like myself again.
I know it’s not always easy. We’re moms. We’re business owners. We wear a million hats. But here’s the thing—when you’re running on empty, everything feels harder.
So if you’ve been putting yourself last, consider this your sign to start making small shifts:
✔ Drink more water. (Seriously, your body will thank you.)
✔ Prioritize sleep. Even if it means letting go of that last episode on Netflix.
✔ Fuel your body with real food. Think more protein, less sugar crashes.
✔ Move in a way that feels good. Not as punishment, but as self-care.
✔ Take deep breaths. Stress is inevitable, but how you handle it makes all the difference.
You don’t need a full-blown overhaul overnight. Start small. Pick one thing and commit to it. And most importantly—give yourself permission to take care of YOU.
Because when you do? You show up as the best version of yourself—for your kids, your business, and your own well-being. And you deserve that. ❤️
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 1/2 tbsps Tahini
- 1/2 Lemon (juiced, plus more for garnish)
- 1 tbsp Coconut Aminos
- 1 tsp Raw Honey
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Water (optional)
- 8 3/4 ozs Tempeh (cubed)
- 3 cups Asparagus (trimmed, chopped)
- 1/2 Zucchini (large, chopped)
- 1 Red Bell Pepper (large, sliced)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Add the potatoes to a large pot with enough water to cover them. Bring the pot to a boil and cook for 12 to 15 minutes or until fork-tender. Drain and set aside.
- In a large bowl, mix together the tahini, lemon juice, coconut aminos, honey, salt, and pepper. Add a splash of water to thin out if needed. Add the tempeh, asparagus, zucchini, and bell pepper to the bowl. Toss to coat in the tahini sauce.
- Spread the vegetables and tempeh out evenly on the baking sheet. Cook for 20 to 25 minutes, flipping halfway through, until the vegetables are browned and fork-tender.
- Divide the potatoes, tempeh, and vegetables evenly into bowls. Drizzle with additional lemon juice. Enjoy!
During your menstrual phase, the uterine lining is shed and bleeding occurs as estrogen and progesterone are low. It’s important to prioritize certain nutrients:
- Iron: Menstrual blood is rich in iron, so it’s important to replenish stores. Foods like lean meats, beans, lentils, and spinach can help prevent iron deficiency anemia and related fatigue.
- Magnesium: Magnesium promotes relaxation, which may alleviate menstrual cramps and support mood regulation. Good sources include whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Vitamin C boosts the absorption of non-heme iron from plants. Try pairings like Brussels sprouts with chicken, kale with beef, and carrots with hummus.
- B Vitamins: There are eight B vitamins, but vitamin B6 may be especially helpful in supporting mood, energy, and other common premenstrual symptoms. You can find B vitamins in eggs, fortified cereals, whole grains, and poultry.
- Omega-3 fatty acids: Omega-3s have anti-inflammatory properties, which may help alleviate some pain associated with cramps. The best sources are fatty fish (salmon, mackerel, and tuna) but you can also get some from chia seeds, flax seeds, and walnuts.
Here's a yummy recipe to support your body during this phase:
Ingredients:
- 1/2 cup Quinoa (dry, rinsed)
- 1 cup Broccoli (chopped into small florets)
- 2 cups Kale Leaves (finely chopped)
- 2 tbsps Extra Virgin Olive Oil (divided)
- 1/2 Lemon (medium, juiced)
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 2 cups Lentils (cooked)
- 2 tbsps Fresh Dill (chopped)
- 2 tbsps Pumpkin Seeds (toasted)
Instructions:
- Cook the quinoa according to package directions. Set aside.
- Meanwhile, set the broccoli and the kale in a steamer basket over boiling water and cover. Steam for about five minutes or until tender. Set aside.
- Whisk together the oil, lemon juice, and mustard. Season with salt and pepper. Set aside.
- Place the quinoa, lentils, broccoli, kale, dill, and pumpkin seeds in a large bowl. Add the dressing and mix to coat.
- Divide onto plates and enjoy!
Let’s talk hormones—because if you’ve ever felt like your mood, energy, or cravings are all over the place, your hormones might just be running the show. The good news? Essential oils can be a simple, natural way to support hormonal balance.
I used to think hormone balance was just about food and supplements (which are huge, don’t get me wrong), but incorporating essential oils has been a game-changer! These little plant-powered wonders have made a noticeable difference in my mood, energy, and even cycle symptoms.
My Go-To Essential Oils for Hormonal Support:
🌸 Clary Sage – If there was an oil made for women, it’s this one. Clary sage supports estrogen balance, eases PMS symptoms, and helps with mood swings. Perfect for those days when emotions feel like a rollercoaster!
😌Frankincense – Not just for relaxation—this one supports overall hormone function and reduces inflammation. (Your body will thank you!) It’s also great for stress management, which is key for keeping hormones happy.
🩷 Geranium – This oil is amazing for balancing progesterone and estrogen. It’s also a skincare favorite, leaving your skin glowing while supporting hormonal harmony.
💨 Peppermint – Need a natural pick-me-up? Peppermint is my go-to for focus, energy, and even those mid-cycle headaches. A little on the temples or back of the neck can work wonders.
💛 EndoFlex (Young Living Blend)** – This powerhouse blend is a must-have for thyroid and adrenal support, which are *key* players in hormonal balance. If you struggle with energy dips or sluggish metabolism, this one’s for you.
How to Use Essential Oils for Hormonal Balance:
- Diffuse them** for stress relief and emotional balance. (Clary sage + frankincense is a dreamy combo!)
- Apply (diluted) to pulse points** like wrists and behind the ears for direct hormonal support.
- Massage onto lower abdomen** for PMS and menstrual cramp relief (geranium + clary sage is a lifesaver here!).
- Inhale deeply** for an instant mood boost—peppermint is my favorite for an afternoon pick-me-up!
Adding essential oils into my routine has been such an easy, natural way to support my body. Whether you’re dealing with energy crashes, mood swings, or cycle irregularities, there’s an oil that can help bring things back into balance.
