Cause, Girl, I Am All Over The Place

Lately I have been feeling like who the heck should listen to me. The internal chatter, the ego, has been so loud that most of the time I would rather throw in the towel and call it a day. The ups and down got me thinking and, yes, sometimes doubting myself. I hope this is normal ebb and flow of life stuff.  The idea occurred to me that I am probably not the only one feeling this way.

A few years ago I was seeing Sarah Axtell, ND at Lakeside Natural Medicine. She ran some labs for me looking into my Thyroid, Adrenals, and Hormones (saliva can test for Progesterone, Testosterone, and Estrogen). She is a wonderful resource; I highly recommend her if you are looking for the same. Here are some of the tools in my toolbox she taught me that I’m dusting off.


  • Store seeds in fridge or freezer.
  • Make sure to use ground seeds;  if whole, a coffee grinder works great.
  • I’m trying to sync my cycle(I’m getting a head start- it hasn’t returned yet since my baby) with the moon phases.
  • Evening Primrose Oil is a GOOD source of Omega-6s.


  • Increase Libido
  • Acts as anti-depressant
  • Regulates and normalizes menstrual cycle
  • Increases energy
  • Slip some to your man for an added testosterone boost/sperm count
  • Although it may help fertility, Maca is not recommended for use during pregnancy/nursing.

Here is Sarah Axtell’s overall endocrine tonic and natural energy booster smoothie recipe:


  • 1/2 C mixed berries
  • 1/2 banana
  • 1/4 C frozen spinach (or fresh or kale…)
  • 1-2 TB ground seeds (flax or sunflower)
  • 1-2TB maca powder
  • optional- Scoop of your favorite protein powder
  • optional- add matcha green tea for an added energy boost
  • 1 C unsweetened vanilla almond milk (or coconut)

Blend and Enjoy!

It is important to remember your Thyroid, Adrenals, and Liver when working on Hormones. Here are some quick tips:


Some of my TJ go-to’s!

  • You may have guessed it: dairy, grains, coffee, alcohol and sugar are the enemy.
  • Avoid conventional meat – hormones!
  • Quinoa is OK – it’s a seed
  • Small amounts of Stevia/Dates are OK – focus on keeping your blood sugar stable, which is also why you are should avoid carbs.
  • Green Tea is a great alternative to coffee. Improves estrogen metabolism.
  • Brazil nuts are a great source of Selenium – a Thyroid supporter.  5/day
  • Think healthy fats (Ghee is OK – no casein) and protein at every meal.


I hope revisiting this information will help steer me in the right direction.  I feel more in control when I can do small actionable steps, like what I put in my mouth. And maybe another weekend away…(!)

Steeping in course corrections,




An Easy Summer Side

I just got back from a weekend of rich, delicious, food.  I am feeling the effects of it! My 2.5 year old even said, “You tooted again!”  LOL, insert cringe emoji here. Awesome at the time but at the end of the day it doesn’t make me feel very alive or vibrant. Time to get back in the kitchen. I came across a this recipe from The Smitten Kitchen and, lucky me, I had most of the ingredients on hand.

I bet I bring this to the 4th of July BBQ I am going to.

I was going to bring big salad of strawberries (red), blueberries (blue), with feta (white) tossed with some fresh basil, chopped pecans, with a lemon/evoo vinaigrette. Heck, I bet I bring both! That way I’ll have more options than the Costco potato salad. The sweetness of the carrots, the tarte from the lemon, and the salty nuttiness from the pistachios all come together in this beauty.

Carrot with Tahini Dressing

  • shred 1 pound carrot


    I didn’t have the chickpeas on hand (what?), but they would have been a great addition to it.

  • chop 1/4 cup parsley
  • chop couple Tb. pistachios


  • 3Tb well stirred Tahini
  • 2Tb Lemon juice
  • 2 Tb water to thin
  • 1-2 cloves chopped garlic
  • salt and maybe some red pepper to taste

Roasted Chickpeas

  • 1 can chickpea drained and rinsed
  • couple Tb evoo
  • 1tsp cumin
  • bake 15-20 min @ 425




If you make it before hand, toss the pistachios and chickpeas when you serve to keep them from getting soft. Tahini is a bit of an investment, but keeps for years and is a great condiment to have on hand. Click here for even more ideas (not just for hummus) on how to use it!

Because I like knowing how my food is working for me:

Parsley– Not just a breath freshening condiment (it kills bad breath causing bacteria), some call this a super food! Three times more Vitamin C than oranges, two times more iron than spinach, and a whopping 574% of your Vitamin K, which is great for bone strength and fighting against Alzheimer’s disease.  A great digestive aid (which I needed today!) and a super beneficial herb for cleansing the system of mercury, which is often found in dental fillings (ugh- I have many).

Pistachios– highest in protein and lowest in fat compared to other nuts. They also contain copper, which helps with iron absorption- great if you are anemic, or on the border like me.

Tahini– merely ground sesame seeds; this is an often over-looked peanut butter alternative. A little goes a long way!

  • Way less processed
  • Peanuts often grow a mold/fungus called aflatoxin that isn’t great on the gut.
  • More calcium and iron than peanuts
  • sesame seeds are a less common allergen

Super Immune Booster. My Father in Law grows it so we always have it on hand.

Steeping in feeling more alive and vibrant,


There Is A New Bone Broth On The Block

I have written about my love of bone broth, encapsulated my love in images, and drink it several times a week. In the past I would have my stove top going hours on end, then I moved on to the Crockpot which enabled me to keep it simmering overnight, and then I graduated to Carrot Bomb’s sipper broths. All of these are great ideas (especially Carrot Bomb) but all of them have drawbacks. Time, freezing,  and having them ready when the inspiration to cook something up comes to mind.

This is where Kettle & Fire comes in

Kettle and Fire is located at Whole Foods now, BUT they are also delivering right to your door step! I am so excited about this- Kettle and Fire is offering YOU, our fans, 10% off your first order by entering STEEPEDINWELLNESS10 at check out! If you order 6 or more cartons, shipping is waived too.

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Nope- you dont taste it!

Benefits specific to Kettle & Fire Chicken

  • Fresh, never-frozen bone broth. They are the only company that has a fresh bone broth that won’t go bad, doesn’t require freezing and doesn’t ship with harmful styrofoam containers and dry ice.
    • They package it while it’s hot (so no germs can get in), and in what’s known as an “aseptic” vacuum environment so there are zero pathogens in the box or in the packaging area. This means no spoilage and a 2 year shelf-life with no added preservatives or additives!
  • This bone broth is made from all organic chicken bones
  • Super high amounts of collagen and gelatin since they use chicken feet
  • The slow-simmer time extracts insane amount of proteins (10g protein per serving!)
  • The organic chicken bones they use results in higher quality bones and more flavorful bone broth
  • Combination of chicken bones, veggies and spices create an amazingly delicious bone broth.

Pretty Basic Ingredients!

Overall benefits of bone broth consumption

  • Joint health  –Having had knee surgery this is super important to me.
    • Bone broth contains tons of collagen, the protein that makes up bones, tendons, ligaments and other flexible tissues.
    • Bone broth contains other proteins like gelatin, proline and glycine
    • Contains lots of Glycosaminoglycans (GAGs), including glucosamine, that are commonly taken as supplements to reduce joint pain and inflammation
  • Digestion -Last week I had an awful stomach bug and was lucky enough to have this on hand to drink. It’s filling, nourishing, and easy- which is a huge bonus when you Processed with VSCO with a9 presetare under the weather.
    • The glycine and glutamine – both amino acids found in large quantities in bone broth – help maintain the integrity of the intestinal wall, preventing leaky gut.
    • The collagen found in bone broth helps improve digestion by ensuring that the stomach lining is healthy.
  • Skin –Great for aiding in the affects of sun exposure- HELLO summer!
    • In the same way that bones are comprised of proteins, so is your skin. Skin loses elasticity and hair becomes brittle when nutrient deficient. One of the single best ways to restore luster to skin and hair is to consume collagen. Consuming collagen-rich bone broth can increase connective tissue, reduce cellulite and tighten your skin.
  • Detoxification – I am always looking for ways to support my body.
    • The glycine found in bone broth supports the liver in one of its primary duties: to collect, compound, and orchestrate removal from the body. Glycine also helps the body to reduce oxidative stress by producing antioxidants.
  • Contains minerals like magnesium, potassium and calcium from bone breakdown.




Here are some ways I like to use it:

SIPPING! -I always heat on the stove, there is something that doesn’t seem right about heating it up in the microwave. I’ll add whatever spices I am feeling.



It makes me pretty happy this guy gets the goodness when he eats too.


  • Turmeric with a pinch of salt and pepper
  • Lemon Pepper
  • Curry Powder and some coconut milk

COOKING – Rice/Quinoa- Makes a great depth of flavor. I’ll add spices here too, depending on what I am making up.

SMOOTHIES – YES! And, no, you can’t even taste it. Which is great for these summer months when you may not want to be sipping hot broth but still want all the goodness. I think this needs its own post – stay tuned!

SOUPS – and never look back. Most store bought containers are full of sodium and not made with all the free range and organic meats and veggies that this is.

MY DOG – I am that mo;, just freeze up some in ice cubes tray for a great summer treat!

I am so excited we buddied up with them and are able to give you this discount. Remember to enter STEEPEDINWELLNESS10 at checkout through our special link for your discount off your first order.

We hope you try and enjoy as much as we have!

Steeping in Organic Broth Goodness,



*Disclosure: This post contains affiliate links, meaning we get a small kick back. We wouldn’t support anything we don’t use and love. Thank you for supporting our Green Smoothie and Beer Garden Habits.

Easter Eggs Au Naturale

Who doesn’t LOVE dying Easter eggs!?! Kid Tori loved looking each year at all the new, and seemingly improved, dying options. Sparkles? More the merrier! Swirls? You betcha! Neon? Heck ya! The older I got I would hunt for silk ties to wrap around them or drip melting crayons on them. Needless to say I got pretty competitive at our family Easter Egg Dying Competition. We haven’t had it in the last two years…I think they know who will win… Just saying. (Thank you Pintrest)

I don’t think that using whole foods to dye is going to blow anyone away but there is a very sweet simple aesthetic that I am vibing. And I actually made a smoothie with my left overs. Cant do that with the artificial colors from a box.

You can use what you have!

In my case I had frozen mixed berries for the purple. Turmeric for the golden yellow. And WOMP WOMP spinach did not work -for me- as a green. I have seen people have great results with beets, red onion peels, red cabbage… you get the idea!FullSizeRender(5)

I boiled about a cup of berries (spinach) and a heaping Tb of turmeric for 10 minutes then let simmer. After 20 minutes I drained the liquid through a fine mesh strainer and added a 1TB of vinegar. You can leave in for however long you want. 10 minutes to overnight- Its all good. OR boil the eggs and the food at the same time to save some dishes.

I wish I had a few more color options but let me tell you- The days of me running to the store for a few odds and ends are temporarily over. Toddler hood and errands- meh.

I hope this inspires you to give it a try! And if you do-tag us @steepedinwellness -we would love to see your creations.


We stay inspired by what you are doing.

Steeping in Spring Color,


Top O’ the Morning

As I look out and witness the (albeit beautiful) winter wonderland, I am not thinking parades and shamrocks. St Patrick’s Day is normally what I consider to be my gateway holiday to all things budding and blooming. Ce la vie. Doesn’t mean we can’t put on some green and celebrate anyway. I love, LOVE, this holiday. My family traditions run deep, the sounds of the music get my feet tapping, and my good-ish jig is only a beer away. I may not be celebrating like I used to (I have the pictures to remind me of all the shenanigans I got into), I am making the present the new good ol’ days.

That starts by celebrating with friends, good food, and new traditions. This past weekend we hosted a house full of little leprechauns running around and parents drinking a few beers between the respectable hours of 4- 7pm. See! New traditions. It was awesome.

The menu,  if I don’t say so myself, was spot on. More down to earth than adding green food coloring kitch.

Bangers and Mash(Colcannon)IMG_9218   Pretty much just use your favorite mash potato recipe and add cabbage/green onions. I added kale too.

I bought the sausages from Costco, they have ‘Irish style Bangers.’

Taste the Rainbow– Big hit IMG_9187

Matcha Pancakes – Wyatt was shoving these into his mouth. I usually use Rishi Matcha to drink, but I recently saw individual packets for sale at Trader Joe’s. I used one packet here; it was less than 2 Tb, but since my two year old was eating these too, I left it at that. Next time (like tomorrow) I am going to add some kale or spinach – what ever I have laying around to green ’em up a bit more and add nutrients. It’s a blender recipe – it all mixes nicely. IMG_9190

For dessert, my wonderfully talented baker friend Tina made an apple cake. It was gone before I got to take a picture but she sent me the link so I can make it this weekend for my BIG family celebration. I was going to make an Irish Apple cake, but just ran out of time (you know how it goes). I was thrilled when she brought this beaut in! She didn’t even use the glaze; didn’t need it! I want to say it was so moist but I know how some people hate the word moist. So I’ll say it was definitely not dry. 😉

Get excited fellow McShanes, it’s coming for you!

We told corny Irish jokes, had festive temporary tattoos, my husband regaled everyone with his exciting (to him) HVAC project; it was a toe tapping jig dancing good time.

Tina has an awesome naughty leprechauns tradition (aka prank) that I plan on copying when my kiddos are a wee bit older. They get that special treat of a cereal (you know the one…has marshmallows…), but a little green prankster has spilled it on the floor and the stools were turned over! How fun is that?

I would love to hear your fun traditions that I can steal as well!IMG_9186


Knock, Knock.  Who’s there?

Irish! Irish who?

Irish you a happy St Patrick’s Day!

Steeping in the Spirit,

Tori McSeiter

Bone Broth to the Rescue

What a week-let’s start with the fact that I had my second baby! It has been an emotional, exhausting, joyous week if I never knew one. I’m sure many of you can relate 🙂 When everything changes its important to take care of yourself. Many of you are fighting the winter cold(I know I am running on empty), working towards those new years intentions…this is something everyone can incorporate cause its just so dang good for you!

I have been making my own broths for while. Just by saving your organic veggie scraps in the freezer you can make your own veggie broth, and what a use of all those scraps! Save the bones from the whole chicken(your husband won’t mind em taking over the freezer;) add some seasonings and ,voila, chicken broth. Or with turkey after Thanksgiving. Here are some tips to remember when making your own. There are a couple things to keep in mind to make sure you get the most out of your bones.

Lately, I have been buying my broths from a local source. I cant wait to tell you more! I am working on another High Vibin in MKE story so stay tuned. People like this really light me up.



Preview of this week’s bone broths. I think I’m going to start with the Miso…

But why bone broth? These two articles from The Chalkboard Magazine and Wellness Mama do a great job. Instead of regurgitating what they say ill just let them say it. Did you read em? Like, whoa, right? I am going to go heat up my cup on the stove right now, it’s  like a warm hug.

I sip on a cup everyday. I truly believe its helping me bounce back. Depending on what kind of broth I am having I will add spices like turmeric (always with some pepper for absorption) or Chinese 5 spice for a Pho inspired treat. Whateves!

I hope this finds you well and if not, you know what to do.

Steeping in my new baby squeaks,



No, I did not become a Prep-er! I had some friends stop by the house this day and they had looks of concern, LOL. When I explained what I was doing I think I even talked them into doing the same! I’m not going to lie it takes some planning and I did hurt in the end. (Um, food processor? Maybe THAT should have been on my Christmas list!  Your hands will be thank you.) I do my best to find healthier options that don’t include cream of mushroom or anything like that. I have read that the lycopene of tomatoes is actually more bio-available from cans, that’s the only the vegetable I will buy in cans. You could also use dry beans but for sanity’s sake I bought organic beans in cans.


  •  Pick up gallon sized freezer zip lock baggies -date/label them BEFORE you put food in them.
  • May sure to note any additions you’ll add on the bag when its time to throw it in the crock-pot, I  marked them with *
  • Make a list and check it twice. I use a tally system when going through the recipes so I know how many veggies/cans of tomatoes or beans.
  • Costco is great for canned tomatoes and black beans but you have to go to a regular grocer for a variety of beans/tomatoes with chilies…
  • Chop everything up and put in bowls. This is the most time consuming part. But well worth it once you start plopping.
  • If you have extra veggies throw them in a bag! No need to get obsessed on amounts, go by your own tastes.
  • Add meat first to the baggies
  • Good luck with the onions- it was brutal for me, again FOOD PROCESSOR!
  • Freeze flat
  • simmer LOW 6-8 hours

Pineapple Chicken Burritos *toppings like avocado or plain greek yogurt in place of sour cream, tortillas

  • 3 chicken breast(shred once cooked)
  • can crushed pineapple or cut and smash your own
  • 1 can black beans
  • 1 cup salsa
  • 1 can green enchilada sauce

Pork Carnitas*topping, tortillas

  • 2 lbs tenderloin
  • 1 onion diced
  • 1 can tomatoes with chilies
  • 1 jar salsa
  • 1 tsp cumin

Roast Beef & Carrots

  • 2 lbs bone less beef chuck
  • 2 lbs chopped carrots
  • 3 Tb EVOO
  • 3Tb Red Wine Vinegar
  • 3TB seasoning mix of choice

Italian Pork Roast* can serve over spaghetti

  • 2 lbs boneless pork roast
  • 28 oz diced tomatoes
  • 1/2 cup Parmesan
  • 2TB EVOO
  • 4 cloves garlic
  • 1TB parsley
  • 1 tsp basil
  • 1 tsp oregano

Sausage & Beans* over brown rice(with homemade stock), could sprinkle some cheese if you wanted

  • 1 lbs sausage -sliced
  • 1 cup onion
  • 1 cup celery
  • 1 can tomatoes with chili peppers
  • 1 can butter beans
  • 1 can kidney beans
  •  can garbanzo beans
  • 1 TB Worcestershire sauce
  • 1.5 tsp dry mustard
  • 1/4 cup honey

Chicken Curry * over brown rice/quinoa

  • 1 lbs chicken thighs-cut
  • 1 1/2  TB flour
  • 2 TB curry powder
  • 1 tsp cumin
  • 1 cups chopped sweet potatoes
  • 1 cups carrots
  • 1 cup mango(use frozen)
  • 1/2 cup onion
  • 1/2 cup zuchini
  • 2 cloves garlic
  • 1 cup stock(I make my own and freeze in 1-4 cup bags)
  • 1/4 cup raisins
  • 1/4 cup peanuts

BBQ Chicken * over brown rice

  • 1 lbs chicken- cut
  • 1.5 cup sweet potato
  • 1 cup green pepper
  • 1 cup zucchini
  • 1 cup onion
  • 1 Tb flour
  • 1 150z can tomato sauce
  • 2 TB brown sugar
  • 1 Tb Worcestershire sauce
  • 1 Tb ground mustard
  • 1 clove garlic

Meat Stew

  • 2 lbs stew meat
  • 1 cup onion
  • 5 carrots chopped
  • 2 zucchini chopped
  • 1 red bell peppers chopped
  • 2 cloves garlic
  • 1 can diced tomatoes
  • 1 can tomato sauce
  • 1-2 Tbs flour at end (or GF flour alternative OR omit)

Chicken Taco* add one bottle beer and have taco toppings/tortillas (or brown rice for a bowl!)

  • 3 chicken breast(shred once cooked)
  • 1 onion
  • 1 can black beans
  • 1 can chili beans
  • 1 cup corn(frozen not canned)
  • 2 cans diced tomatoes with chilies
  • 1 8 oz can tomato sauce
  • 1 package taco seasoning or a homemade mix

Having finished I feel  much more prepared for baby Seiter’s upcoming debut, I also did this before a major knee surgery. But it would be a great thing to have in your freezer for these cold winter nights. Nothing like a little piece of mind in the kitchen!

Steeping in Shop-Chop-N’Plopping,



Cookie Exchange? Try my Dark Chocolate Anti-oxidant Bark

‘Tis the season of cookies and parties, and boy do I love cookies and parties! I am sharing with you something that you can feel better about.  Its an easy crowd pleaser. Especially if you share what is so good about it!

Tori’s Dark Chocolate Anti-oxidant Bark

Sizes and amounts depends on how much you are making. Which dark chocolate you get depends on how much you like the person/people you are sharing with 😉

  • Dark Chocolate bar(s) – make sure it’s at least 70% cocoa  for optimal benefits
  • Anti-oxidant mix (bulk bins, sometimes called Heart Health Mix); usually contains dried cranberries, pepitas, raw almonds, raw cashews, walnuts…
  • Gogi berries
  • Candied Ginger (optional)
  • Pink Himalayan Sea Salt

Prepare your pan with wax paper. I sort out the nuts from the mix and give them a quick chop. Melt your chocolate; I use the microwave for 30 seconds at a time, then stir (be careful not to over do it).  Spread chocolate on the wax paper and sprinkle anti-oxidant generously! Less generously sprinkle with the salt; just a little adds a nice touch.  Chill in fridge or garage (it’s cold outside!). Once set, go ahead and break it up and keep in air tight container until ready to share.

Dark Chocolate *moderation is still key*

  • Magnesium-helps fight stress, fatigue, and depression.
  • Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, and catechins, among others. Flavanol, an anti-oxidant, helps lower cholesterol and improve blood flow to the heart and brain.
  • Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.
  • Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage. (


  • One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.
  • Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral. Some say that when you are craving chocolate, its your body craving magnesium.
  • Zinc is important to your body in many ways including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.
  • Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s ( DR. MERCOLA)


Gogi Berries

  • Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit.
  • They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber.
  • Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.
  • This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder that in traditional Chinese medicine they are renowned for increasing strength and longevity. (


  • Long known for its support of the digestive system. Ginger contains chemicals that may reduce nausea and inflammation. Researchers believe the chemicals work primarily in the stomach and intestines, but they may also work in the brain and nervous system to control nausea.(

I’m going to go have a piece now! I hope you try it and enjoy sharing them.

Steeping in the Holidays,




miniThanksgiving Guide

It’s happening! Thanksgiving is upon us and all that comes with it. For some of us it can be a ‘charged’ time of year. Either dealing with family scenarios or FOOD. What to eat, how much to eat, what will they think of what I eat, staying sane… Let’s keep it simple. It’s a holiday, enjoy! And remember, “It’s progress, not perfection.”

Here are a few things bouncing  around my brain:

If you do want to stay on track, offer to bring a dish or two you approve of to share. I will be bringing this fall salad. And here is a handy serving size guide. No need to be confrontational with family and friends. All that needs to be said is, “I feel better eating this way.” It should be about spending time together!  I, for one, love my mashed potatoes and stuffing and will be having some without any guilt! (And the Pumpkin Pie.)

Kimberly Snyder (I have mentioned her blog before) has some clean eating Thanksgiving recipes. Even a pumpkin parfait alternative. There are so many resources to look up either on “the google” or (my fav) Pintrest.

I will, however, add a green smoothie to my day just so I know that I got a great dose of healthy goodness in. Take a pic and use #steepedinwellness; I would love to see what your drink concoctions entail!

By thinking of something to be grateful/thankful for each day this month has caused me to pause. Starting in December, I will begin a daily meditation practice. I have heard good things about Headspace. And they have a free ten day trial. Ten minutes of guided meditation a day for  10 days doesn’t seem too intimidating. Do it with me! I recently read that:

“Overwhelm is the lack of self care.” So self care it is!

We have all heard of (dum da dum dum)… Black Friday. BUT have you heard of Good Karma Friday? If you are in the Milwaukee area, check out The Waxwing on North Ave. A percentage of proceeds will be going to a local special cause, something to consider. And of course, Shop Small Saturday! I am looking forward to stopping by Permanent Baggage and Sparrow on my way home from work. They are having deal$!

I hope you are all enjoying the Gratitude Challenge; it’s kinda fun! Don’t forget to log ’em in at the end of the month. We will pick a winner!

That’s it! It’s a busy week so I don’t want to take up more of your time. Be kind to yourselves and enjoy the season 🙂

It’s Progress not Perfection.

Steeping in Wellness,


Fall Fresh


I was going to call this ‘Pumpkin Season,’ but the more I thought about it, there is so much more to fall than pumpkin. Specifically, more FLAVORS than pumpkin. There is a colorful new crop of beauty foods ripe for the picking. Don’t get me wrong, I’ll explore pumpkin this season as well: overnight oats, pumpkin protein smoothies-  I love it. But let’s look at other beauty options. With a full spectrum of fall foods, you can maintain your healthy summer glow and transition into a new season feeling great.

Fall has us craving more grounding, warm dishes.

I made a couple dishes out of Eat Pretty: Nutrition for Beauty Inside and Out by Jolene Hart.

Warm Fall Salad with Cranberry-Ginger Vinaigrette

It’s an anti-aging boost in a bowl with sweet potatoes, apples, cranberries, and ginger.

1 Large sweet potato, chopped            Vinaigrette: 1-2 inch piece of ginger

1 large apple, chopped                            1 cup raw cranberries

2 medium carrots                                      ½ cup evoo

1 head Kale , chopped                               2 tbsp Apple Cider Vinegar and Balsamic vinegar

Steam sweet potatoes and half of kale. Peel carrots into ribbons. Toss all together and set aside. Vinaigrette: rough chop ginger and combine with other ingredients into food processor until smooth. Salt and pepper to taste! YUM. *I added lentils for a protein kick.


The quercetin found in the skin is an antioxidant and an anti-inflammatory, which is a skin care powerhouse protecting from free radicals and UVB damage. It’s is also a anti-cancer, anti-aging compound, and natural anti-histamine. The skin contains a phytochemical that defends against wrinkles and is full of pectin that fills you up and even lowers cholesterol.


Packed with antioxidants and anthocyanin pigments that protect cells, collagens, and lower aging inflammation. They promote good digestion, healthy lymph flow and help prevent UTIs. Full of flavonoids, cranberries increase blood flow to the skin giving you a nice glow.


Full of Vitamin A, 1 cup has 796% of your daily need, along with great doses of Vitamin C and B6. Vitamin A keeps skin smooth and collagen regenerating. And Vitamin B6 is important for sleep and healthy hair.  This complex carb will help keep you full without the glycemic index spike that could contribute to blemishes.

PUMPKIN SPICE PUDDING A guiltless indulgence- I had to, for all my pumpkin peeps!

1 ½ cup pumpkin                1-2 tbsp pure maple syrup

1 frozen banana                   2 ½ tsp pie spice

1 cup almond milk               1 tsp cinnamon

¼ cup flax                             1 tsp vanilla extract

Throw it all in a high speed blender. Can serve right away, or chill for 30+ minutes to let get a thicker texture.


Full of antioxidants and anti-inflammatories this is a  great all around beauty go-to. Rich in beta carotene, one cup contains 7 times your daily recommendation of Vitamin A, which is crucial for your skin, nails, bones, and teeth. It’s lutein and zeaxanthin protect eyes and it’s high fiber and natural diuretic properties reduces water retention.

CRANBERRY SMOOTHIE I made this one myself with the last haul of red chard from my FIL’s garden.

Handful cranberries            1 tbsp flaximg_7550

Handful red chard               filtered water

½ inch ginger                      1 celery stalk

Mix it all up in a high speed blender and enjoy!


Biotin (Vitamin B7) rich chard helps your body absorb protein. Protein is very important in repairing damage and keeping skin, hair, and nails healthy. A deficiency in biotin can actually cause you to lose hair. Also very dense in both Vitamin A and C for cell repair, Vitamin E for UV protection, Vitamin K and calcium for strong bones, and lutein for healthy eyes and wrinkle help.

Bottoms up am I right?

More fall foods to incorporate:

Acorn squash-beauty mineral gold mine

Broccoli-inflammation buster

Daikon radish- crunchy cleanser

Escarole-bitter is better for anti aging

Figs-fruit of love. Boost blood flow to skin and…other areas of the body

Grapes- red for anti aging, protects DNA

Kohlrabi- support liver

Leek- cell defender

Pumpkin seeds- clears skin

Red cabbage-build collagen

Shiitake mushrooms- maintain skin elasticity

I always get more inspired about healthy recipes when I know more about what they do for my body, hope you do too! Here’s to keeping our summer glows well into fall.

Be sure to check out Eat Pretty– She has great suggestions for all the seasons.

Kimberly Snyder’s new book, Radical Beauty with Deepak Chopra also just hit the shelves this week. Can’t wait to get my hands on it. It also goes into food for the seasons, but dives deeper into Ayurveda principles, even moon cycles.

Steeping in Wellness,