pumpkin pie fat bombs 

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I am not one to brag but honestly these bites are the best pumpkin spice flavored anything I have ever had. The fact that they were so simple and easy to make is still mind blowing. I keep thinking it just can’t be possible… that can’t be right. How are they so smooth and creamy while also being low carb, high fat & vegan! I couldn’t ask for anything else to be honest.

I am just going to cut to the chase because I know what you are all going to do ( I do the same thing). Scroll all the way down to the bottom to find the recipe and instructions! I will leave it at that! If you guys have any questions please contact me on here or my Instagram and stay tuned I have a lot more recipes in the works!

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Note: the pecans are for the top and are optional, I simply crushed my and placed on top before putting into the freezer.

*If you use a different type of tray or make more/less than 12 you’ll have to multiply these macros by 12 and then divide by however many you make. Good luck!*

For those of you that kept reading… I just wanted to add a few facts about pumpkin and say that it is more than just a fad! Pumpkin is full of nutrition and its mild flavor makes it easy to add to a lot of different desserts or savory dishes (I made a pumpkin cauliflower soup and it was bomb). Pumpkin :

  • Boost vision
  • Full of vitamin A- helps build strong bones, teeth and healthy skin
  • Beta-Carotene & other antioxidants are anti-cancer
  • Promotes healthy heart

If you are confused about what fat bombs are or why people do a ketogenic diet then check out my first blog post introducing myself or feel free to shoot me some questions!

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know thy self (care) 

You know what they say, there is no care like self care! (jk no on ever said that but maybe I should trademark it?) I personally am loving that self care is cool, NPR wrote a blog post this past summer ” The Millennial Obsession with Self Care” and that alone is so exciting! If you guys follow me on Instagram you know that I am currently in a Holistic Nursing Program, I have my RN license but my heart is really in integrative medicine. I have been pretty busy with school and looking for and turning down jobs (more on that later) but I promised that I would talk more about what I have been learning in class! This post is all about embracing self care and really getting to know yourself.

Note: I am still practicing all of these tips myself, we are all always going to be works in progress… or should I say masterpieces in progress. 

I am currently in four classes:

  • Pathophysiology
  • Cultural Paradigms
  • The Nurse as Facilitator of Healing
  • Theoretical Foundations of Holistic Nursing

It has been about two weeks since I have started classes and I am so grateful and excited for this experience. I am learning so much not only about helping and healing others but about helping and healing myself! All of my teachers are constantly reminding us that in order to heal others, to help others or to love others we have to be able to heal, help and love ourselves. This my friends is why self care is so important!

At the beginning of almost every class we start with a group meditation (my classes are all online and we have a type of webinar set up where we can see and speak to each other through our computer webcams). Doing this has been a constant reminder of how quick and easy it is to do a meditation, be it a guided meditation, a mindfullness meditation or musical meditation. It puts your mind into a place of relaxation and stillness that we all deserve. Even if it is 5 minutes!

Here are a few pointers to self care with simple ways to start!

Develop a Daily Routine: 

  • relaxation
  • meditation
  • prayer
  • yoga
  • communion with nature
  • any other form of contemplation (drinking tea and sitting in your favorite chair, taking a walk in nature, simply being mindful while food prepping, showering, doing the dishes, driving, etc)

Setting Wellness Goals (SMART goals) 

  • specific
  • measurable
  • attainable
  • relevant
  • time bound

Ex:

-I will get to bed before 11:30pm at least 3x this week so that I can reduce stress and wake up feeling refreshed and ready to start my day and  hopefully being more productive. (this is mine right now and I’m going to be honest I haven’t done it once, my boyfriend and I started watching westworld and are binge watching it, but i will get back on track!)

I will set an alarm to meditate during my lunch break every other day so that I can relax, focus and let my mind be still with the hopes that I can be present and productive for the rest of the day. 

I will be mindful of my self talk while driving and repeat my mantra  (make a mantra for yourself) three times if i being to speak negatively. This will remind myself that I am worthy and capable of anything I want and desire! 

The possibilities are endless. The trick is to start small, don’t set yourself up for defeat by saying you are going to meditate for 30 minutes every day. We all know that it is hard to break habits and it is also hard to build them. When we start small we feel good about our progress which then motivates us to do more!

Some other little tips:

  • Choose self care activities that fit into your lifestyle and are also things you enjoy! Not everyone likes to meditate and that is okay, choose something that is health positive that helps you relax, exercise, washing your face, dry brushing, listening to peaceful music, playing an instrument, journaling, driving with the windows down, using essential oils, etc (at the same time, I’m going to tell you that drinking a glass of wine everyday after work doesn’t quite count.. haha)
  • Consider these self care practices as important as food and sleep.
  • Build up your self care routine slowly!
  • Look for opportunities to practice with others if you feel comfortable doing so.
  • Be kind to yourself, as I said it is a process.

Things I do that I consider to be self care:

  • Eating healthy and being mindful of the products I use. Also being mindful while eating, trying not to go on my phone, etc.
  • Making my morning matcha or tea and listening to music before I start my day
  • I made a list of Intentions/Positive Affirmations/ Goals and I recorded myself saying them. I listen to this recording and repeat it 2-3x a day. To me it is a form of relaxation but also practicing the law of attraction.
  • Personal hygiene: washing my face, brushing my teeth (with charcoal first then toothpaste), wearing clean comfortable clothes, keeping my house clean and clutter free, trying to get out in nature or keeping my windows open in my house, keeping plants and flowers around to give my space life!
  • Visiting my holistic practitioners: this is not daily and not always weekly either. I go as I need and as I can afford. I currently see someone who practices biomagnetism, cell regeneration and my aunt who does crystal healings/therapies while doing a deep meditation. I also get acupuncture done and have recently been doing cupping to myself on my face and body. You just have to find what works for you!
  • Treat yourself every now and then! Buy a new robe, get a massage, buy yourself comfortable or new running shoes or having a piece of dark chocolate. The investment we make in ourself is so important and we often times don’t make it a priority.
  • Constantly practicing Self-Love, Self-Discovery, Self-Awareness and Self-Reflection. I work so hard to not only be healthy but to feel healthy. To me feeling healthy and happy is everything and it is often something I struggle with. Over the last month or so I have grown so much just by doing simple things:
    • I built myself a desk, now I have a work space and I feel like I can conquor the world.
    • I stopped working at two jobs that were not fulfilling me any longer.
    • I have been stopping my negative self talk and make sure I am nice to myself!
    • I have been working really hard in school and have been reading like crazy, i have such a thirst for knowledge right now it is exciting!
    • I question things that I do and beliefs that I have; am I really bad at running or do I just not want to do it? Did that person cut me off on purpose? It is worth it to get angry?
  • LAST AND FINAL THING ( for now) S  A  Y  I  N  G   NO ! We all know deep down what we want from life and also what we don’t want. We have the right to say no to situations, people or things that do not serve us. I have one quick (it is actually kind of long) story from this past week related to saying no:

In May I graduated from nursing school and in July I passed my NCLEX and received my RN license. This was such a big accomplishment and I am so proud of myself but truthfully I wasn’t very excited to start working in a hospital setting. I did not have a great experience on my floor in the hospital as a patient care associate and it made me feel disappointed about what working in the hospital was going to be like. Regardless I decided to apply to a few jobs in the hospital and went in for an interview with the nurse recruiter. She set me up for an interview on another floor later in the week. I went in with a positive attitude I ended up leaving the interview feeling SO excited. The nurse manager was so nice and I loved the feeling on the floor and the other nurses that were working there! When I left I felt pretty confident about our conversation and I anxiously awaited an answer.

So a week went by and I didn’t hear anything, then I got a call last Friday saying that she decided to go with someone else due to my school schedule. The nurse recruiter said she was going to set me up on another interview for another floor for the up coming Tuesday. Although I was disappointed I didn’t let it get me down, everything happens for a reason right?

Monday comes around and I see that I got a missed called from the hospital, then I see that I have an email with the title, ” Job position on the [floor that I wanted] at MMC”. I continued reading and saw that it said Full Time- Nights, my heart basically dropped. Here I am hoping to get a job on a great floor and after being told I wasn’t chosen… only to then get an offer. The only problem- I know that I can not work over night shifts. These shifts are 7pm-7:30am, 3 days a week. I sat there trying to convince myself that I could do it! It was only 3 nights a week right? This was a career, I would have a real job with benefits and everything!

As I sat there trying to convince myself that I could do it, my boyfriend (luckily) was reminding me how much sleep effects the way I feel and that my health has been up and down and it seems like I am finally getting it under control. I knew that I had to say no, but how was I possibly going to be able to say no? My boyfriend gave me some pointers and wished me luck as I paced back and forth with a pit in my stomach. I called, ring , ring, ring – no answer. I took a deep breath and left a quick message.

A minute later she calls me back. She answers the phone so excited, ” After speaking with _____ we have decided to offer you the position for Full Time RN- Night Shift!”… there was a brief silence as I tried to figure out exactly how I was going to say this? My response:

I am so sorry but I am very torn right now. As much as I wish I could say yes I know that working over nights would be detrimental to my health and although I am eager to start working , I cannot sacrifice my health.

We spoke about my blood sugar and how hard I have been trying to stabilize it. She was so understanding and said that she was so proud of me for putting myself first and that no one knows your body better then you. If you aren’t going to take care of yourself then who is?  She said she knew that I would find the perfect job for me and that she would be in touch if any day shifts came up. That was officially the hardest No that I have ever said.

I know what I want from my future career and at this point in my life I know that I do not need to settle. I have done so much work on myself from my health to my education, I know that I deserve exactly what I want! That being said I will continue to evolve in my life and self care journey! I am so excited about what is to come.

I hope that this post has helped you guys! Any questions, comments, suggestions please contact me on here or my instagram. I love chatting about pretty much anything! I added some links here to other articles and meditations that I enjoy!

“Self Care Is Not Selfish” 

You can take this quiz to assess where you are and where you need to improve!

What is Self Care?

Free Guided Meditations– you can choose from 5-20 minute meditations ( there are some in Spanish too) I also use youtube!

45 Simple Self Care Practices  

134 Activities to Add to your Self Care Plan

50 Self Care Ideas

Spotify Play Lists ( I am going to make my own soon but these are a few I listen to!):

Relax & Unwind, Acoustic Covers, Yoga & Meditation, Relaxing Classical,  Calm Down… there are honestly so many choices! One of my favorite things to do on spotify is click the “Moods” playlists and choose how I’m feeling or how I want to feel and listen to that play list. Music plays a role in how we feel too!

Ted Talks About Self Care

all about supplements 

I wanted to share with everyone some of the supplements that I take because I feel like they are a huge part of my healing process right now. As I mentioned in my post on instagram, I do not plan to take all these supplements forever! They are merely an extra push to help my body heal during this time. 

As I started to write about each supplement I realized that this post was going to turn into a book! So rather then have them all in one post I made individual posts about each supplement. If you have been following along with #sixteendaysofsupplements. If not then you can check out all the posts here! 

 Bookmark this page as this is where all the links will be listed for easy navigation! I will continue to update this page with any changes and add more as my routine and body changes. 

As of now my routine goes a little something like this: 

Vitamins & Supplements 

    day 15: probiotics 

    I feel like I could write an entire book on probiotics, there is so much about probiotics and I could go into so much detail but I’m not going to. This post is just a quick and simple write up about the benefits of probiotics, why I take it and how it can help you!

    By now almost all of us have heard about probiotics. Long story short, we have super helpful bacteria living in our guts that help keep us healthy (digestion, immune, neurological and even mental). Yet we can also have not so healthy bacteria living in our guts -which in turn make us unhealthy. The goal of taking probiotics is to increase the healthy bacteria so it outnumbers the bad! 

    Why I take it:

    I take it to stay healthy, to ensure I have a healthy digestive system as well as immune, neurological and mental health. Our gut plays a huge role in our physical and mental health, much more then we choose to acknowledge. Read more about how important probiotics are here. Also read about things that can kill probiotics!

    I take a probiotic supplement but we can also get probiotics from our foods. One thing I have to say is that it is important to incorporate an array of probiotics for your body. Some of my favorite sources of probiotics are coconut yogurt, kimchi, sauerkraut, apple cider vinegar, red wine vinegar, miso, kombucha, and of course my probiotic supplement. 

    At the moment I am taking this.The goal with probiotic supplemts is to try and get one that has 20-30,000 or more live cultures per capsule with at least 8 cfu’s or probiotic strains. This way you know you are getting a wide variety! 

    When to take it:

    It is best to take it with food! Other then that it is up to you or your health care provider as to when and how much you take. I don’t take it every day because often times I have another form of probiotics from my food! 

    How it can help you: 

    • boost immune health 
    • prevent infections 
    • improve digestive function
    • help skin conditions heal 
    • help with IBS
    • reduce flu & colds
    • lower cholesterol 
    • lose weight 
    • improve acne 

    Another important tip is to make sure you also have your prebiotics! I have spoken about prebiotics before in my posts on instagram. Prebiotics are basically food for your probiotics, I explain this a bit more in my blog post “feed your body, feed your biome” check it out and have a happy and healthy gut! 

    day 14: chlorophyll 

    When it comes to chlorophyll, the saying “powered by plants” takes on a literal meaning. Chlorophyll is a pignment found in plants that aids in photosynthesis- plants turning sunlight into energy. Luckily for us it does so much for our bodies too! Chlorophyll is also found in chlorella but I personally like to also take chlorophyll, for so many reasons! 

    Why I take it:

    I take it to aid in my body’s endless efforts to detox. Chlorophyll is a powerhouse when it comes to detoxing and it’s linked to being anti-cancer and protects your DNA from mold (among many other things)! I also happen to enjoy the taste and I feel good when I drink it. It is technically a supplement but I don’t really treat it like one. 

    This is my favorite brand so far, the serving size is up to 30 drops I think. Sometimes I will take it all at once or spread them out throughout the day. *Side note* it makes your teeth green so make sure you are able to brush them after you drink it! 

    When to take it:

    I take it whenever I am in the mood but most importantly I try to take it before exercising (yoga, walking, etc) and before I do any type of self care (acupuncture, cupping, massage, etc). It is huge for detoxifying the liver, and our poor livers are working non-stop they need some support too!! 

    How it can help you: 

    • cancer prevention 
    • liver cleanse 
    • daily detox 
    • speeds up healing 
    • improves digestion 
    • helps maintain healthy weight
    • internal deodorant 
    • appetite suppressor 
    • protects skin 

    day 12: b 12 

    I know you won’t believe me but I didn’t plan for b12 to be on day 12… how perfect. Anyway vitamin b12 is super popular the past few years, from taking the vitamin to getting shots of it, people are catching on and for good reason! 

    Yesterday I briefly talked about b complex and the benefits of each b vitamin. Even though I take b complex I also take a separate b12 supplement and have been doing this for years even before I was vegan. Vitamin B12 is a leading deficiency world wide, not just for vegans or vegetarians. More than ever doctors are paying attention to the importance of b12 and will actually do blood tests to check your levels. Click the link to check out some signs and symptoms of deficiency or ask your doctor to do a blood test. 

    Why I take it:

    I started to take this because my practitioner knew that I was deficient based on muscle testing and what my diet consisted of/the state of my digestion at the time. B vitamins are water soluble so you flush them out in your urine. It is important to replenish daily. Basically the more b12 you have in your body, the better. B12 is so important! 

    When I first started taking b12 I was amazed at how much I loved it and wanted to take more. They are often times sold in “chewable” tablets that taste like lemon or cherry. I didn’t realize this at first and was telling my doctor that there was something wrong because I loved my b12 so much I wanted to chew it… only to find out that was the point. 

    B12 is a major player in nerve health, which is basically the electrical system of the body. It benefits your mood, memory, hair, nails, energy level, heart, skin and digestion! It plays a role in hormone balance, DNA synthesis and enzyme production. 

    We all know a healthy body starts with a healthy gut so how does b12 play a role? 

    “It helps foster healthy bacteria within the gut environment. The elimination of harmful bacteria in the digestive tract — and simultaneously the presence of beneficial bacteria — is what prevents digestive disorders like inflammatory bowel disease (IBS) or Candida.” 

    -Dr.Axe 

    When to take it:

    The most efficient form of b12 is methycobalamin because it is more easily absorbed and used by the body. Unlike cobalamin it does not have to get converted by the liver into a useable solute. 

    Considerations for this are-  do not take it with other medications because it may decrease absorption in the stomach. Yet a good way to avoid this is by using a sublingual or spray form of b12 which will be absorbed by the blood vessels in your mouth and then go directly to your blood stream. As always, stay hydrated and speak with a health professional about what would be best for you! 

    I take this: megafood vegan methycobalamin, every other day. I had been taking the sublingual but my levels are high enough that I do not need to anymore and I also don’t need to every day. 

    How it can help you:

    • maintain energy levels 
    • prevents memory loss 
    • boosts mood 
    • heart health 
    • deal with stress 
    • healthy skin & nails 
    • aids in digestion 
    • adrenal fatigue 
    • needed for healthy pregnancy 
    • may help prevent cancer 
    • prevents anemia by increasing red blood cells 


    day 7: fenugreek 

    Fenugreek is most often known for aiding in breastmilk production for mothers who breastfeed but there is a lot more to it then just that! Fenugreek is an herb and most often it’s seeds are used for medicinal purposes. It has a bitter yet maple syrupy taste to it and I find that if I take to much I will actually start to smell like it (very weird) ! Fenugreek is great for breastfeeding, the health of babies but also for grown men and women! 

    Why I take it:

    I originally was instructed to take this from my Ayurvedic practitioner. She had me taking it before meals to balance my blood sugar and also to help me feel full. I also learned about its anti inflammatory properties and the role it played in hormonal balance

    I take this in pill form now but there are many different ways you can take it. In the beginning I would let about 1tsp of fenugreek seeds soak in water and then I would drink the water with the seeds before meals. It helped me feel full and not have as many cravings. 

    Now I take it every other day to help balance my hormones. 

    When to take it: 

    If you want to take this to balance your blood sugar and help with cravings then it is best to take it in the seed form (not powdered) and let it soak in water for a few hours and then drink about 30 minutes before you eat.

    For hormonal balance I take it in the morning, typically two capsules every other day. It all depends on my body. As I mentioned in the beginning if I take to much of it I will actually start to smell like fenugreek, which is really a bad thing but that tells me that I am taking too much and my body most likely isn’t using it all. At which point I cut back for a day or so. 

    How it can help you:

    • improve exercise performance 
    • helps overcome eating disorders
    • lowers inflammation 
    • promotes milk flow in breast feeding 
    • balances hormones 
    • increases libido in men 
    • lowers cholesterol
    • lowers blood sugar 
    • improves digestive issues