Butternut Squash Chicken Soup

Butternut Squash Chicken Soup

  • 1 large butternut squash
  • 1 lb shredded cooked chicken
  • 1 carton organic bone broth
  • 1 yellow onion
  • 6 celery ribs
  • 2-3 Sprigs of thyme Method:
  • Peel and cube squash, chop onions and celery. Toss in thyme
  • Bake at 350 for 25 minutes, until soft, remove thyme sprigs.
  • Blend with bone broth, salt pepper.
  • Add cooked shredded chicken and Enjoy!
Butternut Squash and Chicken Soup

Why I stopped eating salads

Nutrition and Fitness is my passion; and fueling my body with healthy ingredients has been instrumental behind my weight loss. I truly believe you are what you eat. And its equally important to maintain good digestive and colon health. When it  comes to eating healthy, It’s no surprise that I L-O-V-E Salads!  If you’ve seen my Instagram, then you know that I’m passionate about eating dark leafy greens with bright vibrant colored organic vegetables. Unfortunately, I had to stop eating salads due to the discomfort I felt after consuming it. Then I realized the culprit was the salad dressing itself. Normally, most bottled dressings are loaded with way too much sugar and other ingredients you don’t know or want in your food. Then I discovered there are much healthier salad dressings available, without all the unhealthy additives. One of my preferred salad dressing is a Honey Mustard from Primal Kitchen , it has a sweet and tangy flavor, MADE WITH 100% PURE AVOCADO OIL  and no additives, preservatives and refined sugars.  My other favorite dressing is the lemon turmeric. very tasty and doesn’t leave your salad boring. Order yours day and get 20% off your first order. This product can be purchased online at https://www.primalkitchen.com?rfsn=1436007.646ac              

Low Carb Spaghetti Zoodle Marinara


  • 1 LB ground beef
  • 4 Zucchini (spiral noodles)
  • 2 Garlic cloves (minced)
  • 1 Large bell pepper (diced)
  • 1 Jar marinara or spaghetti sauce
  • Salt and pepper to taste
  • 1/4 TBS Red pepper flakes


Heat skillet on medium heat. Brown hamburger meat. Add garlic, red pepper flakes, bell pepper, marinara sauce, salt and pepper, simmer 10 minutes. Add zucchini noodles, cook another 10 minutes and stir. Garnish with freshly chopped parsley and parmesan and enjoy!

Primal Chia Pudding

Primal Chia Pudding

  • 1 Can organic coconut milk
  • 1/3 cup organic chia seeds
  • 3 TBS organic cocoa powder
  • 1 TBS organic maple syrup
  • ½ TSP Himalayan salt
  • Coconut flakes organic (optional)
Method: 1.Add ingredients to flat ceramic or glass pan, whisk until smooth (cooler temperatures may require heating to dissolve coconut milk). 2.Place in the refrigerator allow to soak for min 3 hrs. 3.Serve and enjoy.

Pork fried cauliflower rice

A quick and easy delicious paleo/keto/primal Pork fried cauliflower rice recipe  

  • 1 Cauliflower head, grated
  • 1 yellow/white onion
  • 3 Tablespoons of coconut oil
  • 4 Scallions roughly chopped
  • 2 shredded carrots, (shredded purple cabbage optional)
  • 2 Eggs, beaten
  • 3 Tablespoons of organic gluten free tamari sauce
  • 1 Garlic clove
  • 1 lb of pork cut in small pieces
Method: Heat Skillet or wok on high heat, add 1 tablespoon of oil. Add onions and sauté for 2-3 minutes. Add cut up pork pieces and 1 tablespoon of tamari sauce. Salt and pepper to taste. Sauté 2-3 minutes until meat is cooked, then add remaining oil, garlic, carrots, cauliflower. Sauté 2-3 minutes longer. Add beaten eggs and remaining tamari. Stir constantly as the egg cooks. Add chopped scallions and cook 2 minutes. Serve and enjoy!  

Client Spot Light: Wedding weight loss goals

One of our client’s is a bride to-be with plans to look her best at her wedding. Weight loss is high on her list of wedding preparations. As weddings can be stressful and brides are challenged with many tasks leading up to the event. Choosing the wedding dress, fitting the dress, planning the event, determine the location, sampling the food, inviting the guests, travel, lodging the list goes on. There is so much to do and the tasks can be overwhelming often leading to stress and associated weight gain. The last thing the bride wants is to put on weight maybe even interfere with the dress fitting. The challenge is real and there is no room for error, thus the desire to look for professional help including an event planner, photographer and in this case an integrated health coach. After all the photographer should be able to take the best pictures possible of the bride at her big day! If you desire to look your best and are determined to lose weight and keep it off, we can help. Not only can we help with the weight loss typical results are also improvements in skin condition to make sure you look stunning at your big day. If your wedding preparation includes losing weight, don’t wait and contact us. Start Thriving with Primal Life.

How a Primal Health Coach can help you

What we do at Primal Life Health Coaching

Have you ever wondered how a health coach can help you?

First, we look at your current lifestyle and discuss the goals and desired outcome. From there we take a look at your current habits in regards to diet, exercise, and lifestyle. It is a vital step to identify the current speed bumps and potential roadblocks on your way to your goals. At this stage, we can determine the food items and behaviors in your life that would keep you from reaching your goals and address them.  We provide you with all the information and motivation needed to avoid these detrimental foods/habits and provide you with healthy substitutes.

Weekly meetings via phone or in person serve as progress assessments. Based on the progress we determine if you need more coaching on the topics covered or if you are ready to move to the next level. These steps repeat until all topics and aspects of a healthy lifestyle are covered, and adopted. Imagine the moment you graduate from our coaching with a new level of understanding why you choose certain foods at certain times and how you tailor your day to sync up with your goals.

We educate, motivate and facilitate permanent lifestyle change to promote health, fitness and longevity.

Survive to Thrive at Primal Life!


Paleo Keto Pad Thai Recipe



Mix this low Carb, Paleo & Keto pad Thai in just minutes.

Make it with shrimp or chicken (or both).

  • 1 package shirataki fettuccini noodles *
  • 1 1/2 tablespoons fish sauce
  • 1 1/2 tablespoons coconut aminos
  • 2 tablespoons erythritol
  • 1/8-1/4 teaspoon cayenne pepper or red pepper flakes to taste
  • 2-3 tablespoons fresh lime juiceto taste
  • 1-2 tablespoons coconut oil for cooking
  • 2 cloves garlic minced or ran through a press
  • 1 lb fresh shrimp or chicken
  • 2 eggs lightly beaten
  • 35 g unsalted cashews roughly chopped
  • 3 green onions finely sliced
  • ½ cup fresh cilantro leaves torn
  • Lime wedges
  1. Drain the noodles, rinse well in cold water, place in boiling water for two minutes, then dry the noodles in an oiled pan over medium heat. Set aside.
  1. Whisk together thoroughly in a small bowl fish sauce, coconut aminos, sweetener and red pepper flakes or cayenne. Add lime juice to taste, starting at 2 tablespoons.
  2. Heat oil in a skillet or pan over medium heat. Add coconut oil, garlic and saute briefly until it starts to brown.
  3. Cut chicken in small pieces, cook in coconut oil and garlic or add shrimp and cook for 2-5 minutes on each side (depending on their size), until just cooked through.
  4. Pour in the lightly beaten eggs and continue to cook, stirring them to scramble, until solid but still moist and tender.
  5. Pour in the prepared sauce and mix briefly until the shrimp and scrambled eggs are evenly coated. Add in prepared noodles, tossing to coat in the sauce. Add soy sprouts and continue to cook for 2-3 minutes.
  6. Garnish with green onions, cilantro and cashews or almonds. Serve immediately with fresh lime.
RECIPE NOTES ** Pad Thai is traditionally made with brown sugar,  so adding a touch of molasses to your sweetener will do just that (with minimal carb impact). *** If paleo, substitute the toasted peanuts for almonds or cashews. For additional recipes and helpful kitchen hacks follow us!   Set up a free discovery call to see if one-on-one health coaching can help you.

Eating healthy when traveling

They say the average person gains roughly five to 10 pounds while dining out when vacationing and traveling, with the all-you-can-eat buffets, indulging in cocktails and overall lounging around. But you don’t have to be the average person. True, you’ll want to try the different food cuisines but trust me, you can still eat healthy and maintain your fitness by checking out the epicurean treat that are available to you at most restaurants. Including the hotel amenities, such as the fitness center, hotel pool and sauna, instead of hitting the buffets. I went to Texas earlier this year, and at first, I was concerned that I would lose the discipline that I worked so hard to maintain. However, I found there are several health food stores and restaurants with nutritional alternatives to sustain a healthy lifestyle. Here are six things you can do to maintain your health and increase your agility while still allowing you to enjoy your trip!
  1. Get active
Start by making the most of the hotel facilities—the gym, running track and basketball courts. This is a great way to burn calories while also interacting with other travelers. During my trip, I made it a point to hit the gym every day because, in my mind, I was getting FREE access to a fully-equipped gym, whereas back home I was paying each month to work out. I felt like I was making the most of my travel experience. Beyond the gym, your hotel may have other sports facilities like a basketball court, tennis court or ping pong tables, so take some time to meet fellow travelers and engage your competitive spirit on the court!
  1. Karaoke and live music 
As one of the Primal Blue Print behavior laws, it is essential to play! Engage in interpersonal interactions. What happens in Vegas stays in Vegas right? So show off those pipes and belt out your favorite tunes at karaoke without shame! Or, if you’re less adventurous, simply sit back, relax and let someone else handle the performance. You can unwind at one of the nearby lounges by listening to live music.
  1. Learn to dance (or other lessons) 
I have always been in love with country western dancing, so when I saw classes were being offered one day, I dragged my husband to it. It was a brief class but taught by professional dancers who were part of the hotel’s entertainment show cast. They broke down a routine into steps and had us follow along, so by the end of the session, we had learned a fully choreographed dance.
  1. Water activities  
If your destination takes you to a sea side, most places will likely have at least one swimming pool, and probably several other water activities such as kayaking, skiing, surfing or scuba diving or even a water park. Use this time to cool off and bond with family members, while relaxing and having a cooling time. Not to mention sun exposure that provides a great source of vitamin D and can also enable a mood elevating affect. But don’t get burnt!
  1. Traveling snack food  
You can easily take a variety of perishable and nonperishable items with you depending on the length of your trip, and how much room you have to pack food. This can easily go with you in the car, and you can take plenty of food with you in your suitcase, or right in your carry on through security. I personally take macadamia nuts, pepita seeds (pumpkin seeds) and other grain-free bars that contain healthy nutrients. Additional Options for travel-friendly perishable foods:
  • Vegetables like carrots and broccoli tossed in (local) olive oil or dipped in almond butter
  • Hard boiled eggs (pre peeled!)
  • Pre-cooked roasted sweet potatoes
  • Single serving packs of guacamole
  • Pre-made salad (yes, you can get this through security with dressing on!)
  1. Eat Healthy While Traveling
Whether traveling in your own car or by taxi, plan to stop at the grocery store just before reaching your hotel or at some point shortly after you arrive to get items you weren’t able to bring. This is also the time to pick up large bottles of purified water that will last you throughout your trip. If traveling for vacation or work, experiencing new, local cuisine can be the highlight of any trip. Luckily, you can enjoy the food at a majority of the restaurants you’ll visit by follow a few key “tricks” of the trade:
  • If picking your own restaurants, search directly in Google, Yelp, or Trip Advisor for keywords like “grass-fed” or “gluten-free” along with “restaurant” and the name of city you’re visiting.
  • When you arrive at a restaurant, tell the waiter you are gluten-free (dairy-free, or whatever you are trying to avoid) and would appreciate their help in making substitutions. Most of the time, they’ll make immediate recommendations and let the chef know your sensitivity.
  • When ordering salads, simply ask to sub the dressing for a side of olive oil (if you didn’t bring your own!) Ask them to hold any croutons or cheeses if you’re choosing to avoid gluten and processed dairy.
  • You can order any burger dish by simply asking them to hold the bun or replace the bun with lettuce leaves, and leave any sauce on the side. If you’d like to avoid the items fried in vegetable oils, sub out the fries for other sides they offer like grilled vegetables.
  • You can order any entrée dish that includes meats like steak, fish, or chicken, and ask for “double the veggies” as your side if it comes with other sides that are breaded or topped with cheese.
  • If you’re trying to avoid vegetable oils, ask if there is an option to have your meat or vegetables cooked in butter instead of the typical canola oil.
While all of these tips can help you eat healthy food while traveling, the most important thing you can do throughout your trip is to not stress about food imperfection. In fact, one of the number one causes of digestive distress is stress. This means, you could be eating the most nutrient-dense, pristine diet there is, but if you’re stressed, you’re not only impairing the breakdown and absorption of your food, you’re also suppressing your immune system and increasing your likelihood of experiencing a reaction to a gut pathogen or food toxin. In short, enjoy yourself and the opportunity you’ve been given to have a job, or travel and be on vacation. If that means bringing your own desserts, then go for it. But don’t miss out on exploring all that new cuisines have to offer. Healthy Traveling!