Grow your roots for everyday living.

What is Collagen and Why we Need it

Collagen, the most abundant protein in the body, is part of the connective tissue for bones, muscles, blood cells, cartilage, arteries and organs. As you age, the production of collagen decreases, leading to a slew of potential side effects. Drinking beverages containing collagen powder, made from animal or fish materials, may be beneficial by helping offset some of that collagen loss.

Collagen is comprised of long chain proteins, and when you consume collagen powder – or collagen containing foods – your digestive system breaks down the proteins into amino acids. The amino acids are then absorbed and used as building blocks that support collagen production throughout the body. Collagen can then help heal the body from within. Collagen powders are a particularly rich source of the amino acids glycine and proline, which supports metabolic functions and detoxification – especially for bones, joints, cartilage, skin cells, hair and nails. Collagen is also important for healing the gut and strengthening the immune system.

For optimum digestion and absorption of amino acids, consume collagen powder on an empty stomach, at least 30 minutes before a meal.

Maple Pumpkin Collagen Shake
(makes 2 large or 4 small)

1/2 cup pumpkin puree
1 large navel orange, juiced
1 cup unsweetened coconut milk
2 frozen bananas, peeled and roughly chopped
1 tbsp pure maple syrup
1/2 tsp cinnamon
2 tbsp collagen hydrolysate – Great Lakes Gelatin
Pinch sea salt

Put all ingredients into a blender and whizz until completely smooth and well blended, adding a dribble or two of filtered water if you find it too thick. Serve immediately.


Rooted in beautiful skin!

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Tips on Eating Out and About

Read these tips to get savvy on eating out, and set yourself up for success!

1. Don’t go out to a meal completely famished – have a healthy snack ahead of time: i.e. carrots and hummus, ham and cheese, scoop or two of almond butter, handful of nuts.

2. Ask for a glass of room temperature water with lemon – cold water impedes digestion.

3. Don’t eat the bread unless it’s really worth it.

4. Order tapas style – take your time and enjoy each dish.

5. Share appetizers and entrees or ask for a to go box at the same time your food is delivered.

6. Order dishes with a protein: i.e. shrimp cocktail, oysters, sushi, duck tacos, etc.

7. Wait to order the booze – alcohol spikes the blood sugar and can cause you to eat more! Order the alcohol with the meal, as protein with the alcohol will help you eat less.

8. Eat in a calm, happy atmosphere for better digestion – stress causes you to eat more and the blood goes to the limbs.

9. 80/20 rule – 80% makes up your health, 20% fun.
Sugar: alcohol, bread, pasta, rice, desert – choose one or two. Pick and choose what is worth it for you!

10. Ask for gluten free menu or gluten free options – this will cut down on the amount of sugar you are consuming automatically.

11. Ask to have your food cooked in butter – most restaurants use canola and soybean oil which are not beneficial to your health.

Rooted in making good choices out and about.

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Brazil Nut Butter Inspiration

When you are feeling low, direct your energy into something that makes you feel good.  For me one of those things is cooking.  Since I had brazil nuts on hand and love nut butter, I made brazil nut butter.

Here’s how:  Bake (dehydrate) the brazil nuts for about 15 minutes at 350 degrees with a little coconut oil, vanilla, cinnamon, and cardamon.  Then blend in the Vitamix and add a bit of cream/coconut oil/spices to get my delicious rendition of brazil nut butter.

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 Deeply rooted in love..

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TIPS for Traveling


Stay on track no matter where you are headed!  Use these simple tips to improve your travel experience – staying ahead of the game and not behind.  Set yourself up for success. xo

1. Pack your sneakers – to squeeze in a walk, run or exercise class. Aside from reaping the benefits of the exercise, this will also help you make better choices when eating out. If you know your schedule is jam packed, choose to walk early in the morning or later in the day.

2.   Bring healthy snacks
– hard boiled eggs
– sliced precooked organic sausage
– string cheese / organic cheese cubes
– mixed raw nuts
– pistachios
– indiv. packets of peanut butter/almond butter and apple
– homemade granola bars
– trail mix bites
– fruit
– cut up raw veggies (string beans, broccoli, cauliflower, carrots, celery, cucumber) and hummus
– protein bars
– Kombucha

3. Find a market – upon arriving at your destination so you don’t rely on full service restaurants or end up famished.

4. Stay hydrated – with room temperature water.

5. Scope out the scene – so you know where to purchase healthy foods on the go, perhaps a local gym, café, etc.

6. Plan ahead – so you know when meals will be served and when you are on your own. Don’t have the starve and splurge mentality.

7. Pick and choose – when you go to a restaurant choose what you really want and eat slowly. Don’t eat everything just because it’s in sight: the bread, the pasta, the wine, the passed appetizers, the dessert, etc.

8. Be aware of alcohol intake – how often you are getting a pre or post dinner drink with co-workers, family or friends.

9. Try new food – enjoy your experience as much as you can and don’t be too hard on yourself.

10. Enjoy yourself!


Rooted in traveling healthily and comfortably.

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Throw Kindness Around Like Confetti

Being kind to someone else is one of the greatest gifts you can give to yourself. Stop focussing so hard on your life – what’s working, what’s not working, why its not enough, what else you should be doing.  Instead try focussing more on those around you. Believe me, this shift in energy will help someone else and in turn will make you feel better all around. Shifting your energy to someone else – your lover, your friend, a co-worker, a stranger – gives you much greater perspective on your own life. Give it a try. Get out of your bubble and think differently.  xo




How does this change in focus make you feel?  Did anything in your life change?

Rooted in new perspective.

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HERBS As Medicine

Cooking with herbs is an easy way to add flavor and boost your overall nutrition and health.  Herbs can be used in just about everything: juice, soup, salad, sauce, sautéed veggies, or use on seafood/meat dishes.  Experimenting is often the easiest way to get comfortable cooking with herbs.  Here are a few of my favorites:

  • Parsley – Lessens bloating, water retention, may block growth of tumors.
  • Basil – Reduces depression (1/8 cup of day for 3 days will boost serotonin and dopamine).
  • Cilantro – Aids joint Pain, depression, fatigue, rids body of heavy metals, lowers blood sugar, and cholesterol.
  • Dill – Kills bad bacteria, helps digestion, gas, and stomach issues. Very effective at ridding body of E-Coli, similar to an antibiotic. Makes a great sauce with yogurt, dill, and cucumber!
  • Mint – Promotes digestion, soothes the stomach of indigestion or inflammation, helps with nausea, irritable bowel syndrome (IBS), and relief from headaches. Makes very refreshing drinks, adds flavor to summer salads.
  • Rosemary – Boosts brain power.
  • Oregano – Fights inflammation.


*Chop and freeze extra fresh herbs in ice cube trays. Add into drinks, soups or stews!


Rooted in herbs as medicine.

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Choking Hazards for Littles Ones

It is easy to forget, but choking is one of the leading causes of death for children under age four or five.  Many of us are mainly concerned with drowning, but choking is another major potential danger for small children.  If you are like me, it is easy to get distracted and not be watching your toddlers every move!

Young children put almost everything in their mouth, which makes the main goal of choking prevention to keep any small items that your child might choke on out of his or her mouth.  This means occasionally checking under the kitchen table, behind couch cushions and around furniture.  In addition, it is important to regularly check the floor, the car, and other areas where your child crawls, walks, and plays.

Food and Non-Food Choking Hazards:

  • Whole grapes
  • Peanuts and other nuts
  • Popcorn
  • Hard candy and chewing gum
  • Hard foods, including raw vegetables
  • Softer, large chunks of foods, such as large cubes of cheese
  • Chewy foods, such as thick spoonful’s of peanut butter
  • Uncut hot dogs
  • Coins
  • Marbles and small balls
  • Small magnets
  • Balloons
  • Safety pins, pen caps, and tacks
  • Pet food
  • Small toy parts such as: Lego building blocks, dice, beads, etc.
  • Small random pieces/parts such as: Earbuds for headphones, buttons, batteries, tampons, etc.

Extra Steps to Prevent Choking:

  • Learn CPR.
  • Learn Heimlich maneuver.
  • Keep medications and vitamins out of reach in childproof containers.
  • Childproof cabinets and drawers so that your kids can’t get inside.
  • Supervise kids when they are eating.
  • Cut foods, like grapes and hot dogs, into small, one-half inch pieces.
  • Avoid foods that are not age appropriate for toddlers and preschoolers such as: chewing gum, hard candy, and nuts until they are at least four years old.
  • Don’t let your kids play with toys that are not recommended for their age, since they may have small parts and could be a choking hazard.
  • Inspect toys to make sure that parts aren’t going to break off and throw out any broken toys.
  • Supervise kids under age eight if they are playing with a balloon, keep un-inflated balloons out of reach, and throw away balloons once they deflate or break.
  • See your pediatrician if your child seems to have an episode of choking, recovers, but then develops an ongoing cough that doesn’t let up since that can be a sign that your child aspirated the item and it is still in his lung.

Watch out for loose toddlers!

Rooted in supervising your little one.

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Gettin’ Saucey

I absolutely love, love, love sauces! Sauces are a great way to spice up any meal or snack. If you like eating  simply, organically and nutritiously, sauces can add great flavor and variety to your meal. These recipes are just meant to be a guide, I encourage you to add or subtract whatever tickles your fancy.


½ cup pine nuts or almonds
2 cloves garlic
3 cups fresh basil leaves, packed
½ cup Parmesan, freshly grated
½ cup extra-virgin olive oil
½ teaspoon sea salt & pepper – to taste
-Blend and serve / store.

Roasted Red Pepper Hummus:
2 roasted or raw red bell pepper or 1 jar roasted red bell peppers (drained)
1 15-ounce can chickpeas, rinsed and drained or 2 cups soaked
½ jalapeno pepper
2 lemons, juiced
1 clove garlic
2 tablespoons extra-virgin olive oil
1 tablespoon tahini
2 teaspoons paprika
1 teaspoon cumin
½ teaspoon sea salt and pepper – to taste
-Blend and serve / store.

1 15-ounce can chickpeas, rinsed and drained or 2 cups soaked chickpeas
5 tablespoons extra virgin olive oil
4 tablespoons water
10 basil leaves
1 lemon, juiced
2 teaspoons tahini
1 teaspoon cumin
½ teaspoon sea salt – to taste
-Blend and serve / store.

Texas de Brazil Chimichurri:
1 cup of olive oil
1/4 cup of lemon juice
1/2 cup chopped fresh parsley
1/4 cup chopped cilantro
2 tablespoons of fresh chopped garlic
1 tablespoon of dry oregano
1 tablespoon of red crushed pepper
½ teaspoon sea salt & pepper – to taste
-Mix, marinate and serve / store.

Creamy Sweet Potato Dip:
3 small sweet potatoes, boiled and soft
1/2 can chickpeas, rinsed and drained or 1 cup soaked chickpeas
½ cup almond milk, unsweetened
1 tablespoon dried mixed herbs – to taste
1 tablespoon tahini
1 tablespoon apple cider vinegar
2 sage leaves
1 lemon, juiced
2 tablespoons tamari (gluten free soy sauce)
½ teaspoon chili flakes & sea salt – to taste
-Blend and serve / store.

Verde Sauce:
1 Avocado
2 cloves garlic
1 jalapeno
1 lime, juiced
½ cup parsley
½ cup cilantro
½ cup olive oil
½ cup pistachios
½ cup water
½ cup sea salt & pepper – to taste
-Blend and serve / store.

Herbed Mayo:
2 tablespoons mayo
1 1/2 tablespoons sour cream
1 tablespoon chopped basil
1 teaspoon chives
½ teaspoon fresh thyme
½ teaspoon black pepper – to taste
-Blend and serve / store.

Curry Mayo:
2 tablespoons mayo
¼ teaspoon Madras curry powder\
¼ teaspoon fresh lemon juice
¼ teaspoon sea salt – to taste
-Blend and serve / store.

Avocado Dip:
2 avocados, peeled
½ lime, juiced
1 small tomato, diced
1 jalapeno pepper, seeded
1 clove garlic
2 tablespoons fresh cilantro
¼ cup plain Greek yogurt
½ teaspoon cumin
½ teaspoon sea salt & pepper – to taste
-Blend and serve / store.

Spinach and Artichoke Dip:
2 – 3 cans artichoke hearts, quartered
1 10-ounce bag + spinach, fresh or frozen/thawed
½ cup Parmesan, freshly grated
½ cup mayo
1 teaspoon sea salt & pepper – to taste
1 tablespoon dried mixed herbs – to taste
-Mix in large bowl and bake in oven at 350 degrees for 15-20 min. Serve / store.

Tzatziki Yogurt Sauce:
1 medium cucumber, diced
1 tablespoon fresh dill
¼ teaspoon paprika
½ teaspoon crushed red pepper flakes
1 tablespoon lemon, freshly squeezed
1 tablespoon extra virgin olive oil
2 cloves garlic
1 cup plain Greek yogurt
½ teaspoon sea salt & pepper – to taste
-Mix and marinate in refrigerator 1-2 hours, blend and serve / store.

Boom-Boom Sauce:
¼ cup mayo
1 tablespoon ketchup
1 tablespoon sweet chili sauce
1 teaspoon garlic powder
¼ teaspoon crushed red pepper
¾ teaspoon Strachan
-Mix and serve / store.
*Delicious for shrimp/fish tacos.

Vanilla & Cashew Butter:
1 baking tray/3 ½ cups of cashew nuts
2 teaspoons vanilla
-Bake at 350 degrees for 10 minutes or golden brown, cool and blend until runny, serve / store.

What are some of your favorite sauces and dips?


Rooted in gettin’ saucy.

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Simple Salads

Eating healthy can be easy-peasy, nourishing and delicious.  This is the yummy salad I threw together with ingredients purchased from my local fruit stand (except for the feta)!  I do my cooking and food prep based on what is in season and easily available.

Salad Ingredients: salad
Black Beans
Pomegranate Seeds
Sea Salt & Pepper
Olive Oil / Balsamic


Rooted in easy food creations.


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Have you checked in with yourself today?

When was the last time you checked in with yourself?  And I mean really checked in with yourself?  Let yourself process, evaluate where you are, and where you want to be?

I overheard a fitness model in the gym locker room yesterday discussing how stressful her fitness modeling career was.  She was right out of college, spending oodles of time training and dieting, focussing so hard on this career, and yet she sounded so miserable.  Although she loved being on stage, she felt judged (obviously) and defeated if she didn’t place highly.  As she was venting about how hard it was emotionally and physically, I kept thinking, “what is she doing this for?”  Although this is not where my interest lies, it didn’t sound as though the pleasure or pay-off was worth the agony and pain it caused her.  Regardless of what you are spending your time and energy on, ask yourself: Is this something that is of value to me?  

Check in from time to time and see if where you are spending your time is truly valuable to you – emotionally, mentally, physically, financially, spiritually etc?  What is the benefit?  On the flip side, don’t be too hard on yourself.  Remember, you can only accomplish so much at a given time.  Keep a list of where you want to be putting your time: Now, 3 months, 6 months, 1 year, Bucket List.  This can help organize your thoughts, and keep things moving clearly and freely..xo





Are you living the story you want to tell?

GET ROOTED on the inside.


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