Wednesday, February 21, 2018

Wellness Wednesday: 3 healthy desserts, dessert #3 goes perfect with Taco Tuesday!

Do you have a major sweet tooth? Who doesn't right? Well this weeks Wellness Wednesday are three desserts you don't have to feel bad about! These are great for kids, adults, parties, or just keep some in the fridge when those midnight munchies come around.


This dessert if the super easy and great for making a big bunch and snacking on them all week long. This is also pretty versatile. You can sub the peanut butter for almond or other nut butters, or even white chocolate for dark chocolate. Let's get to making these delicious little treats. 


  • 2 medium ripe bananas
  • 1/4 cup creamy peanut butter or nut butter
  • 3/4 cup dark baking chocolate chips
  • 1 1/2 tablespoons coconut oil


  1. Cover a baking sheet with parchment paper. 
  2. Slice each banana into thin slices and arrange on the baking sheet.
  3. Spread peanut butter onto each banana slice, then top with another slice of banana. 
  4. Place in freezer for about 30 minutes or until frozen and the bananas stick together. 
  5. Melt coconut oil in a bowl and stir in chocolate chips, and continue to microwave until everything is melted and smooth. 
  6. Place banana back on the parchment paper and place back in the freezer until frozen. 
  7. Store in a freezer and enjoy!


Do you wait for Girl Scout cookies every year? Does it make you physically smile when you see the cookie displays outside the grocery store? Well here is a healthy alternative to a favorite girl scout cookie, that is perfect for the kids or for a party. 


  • 3 Granny Smith apples
  • 1 cup caramel 
  • 1 cup coconut flakes
  • 1/2 cup semisweet chocolate chips
  • 3 tbsp. butter


  1. Slice apples into 1/4'' thick slices. 
  2. Cut out the core with a melon scoop. 
  3. In a bowl add caramel, and coconut flakes, and stir. 
  4. Spoon mixture onto each apple slice. 
  5. in a microwave safe bowl melt chocolate chips and butter. 
  6. Drizzle melted chocolate onto the caramel and serve!


This is the most exciting thing to taco Tuesday since margaritas! This fruit salad is fresh, healthy, and delicious! Check it out below. 


  • 1 mango, peeled, and diced
  • 1 peach, peeled and diced
  • 3 kiwis, peeled and sliced
  • Strawberries, diced
  • 1 1/2 cup of lemon juice
  • 2 Tbsp strawberry jam
Cinnamon Chips
  1. 1/4 cup sugar
  2. 1 tsp cinnamon 
  3. 6 (6 inch flour tortillas)
  4. 2 Tbsp butter, melted


  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper or non-stick spray. 
  2. Mix all fruit ingredients into a large bowl and toss with lemon juice and strawberry jam. 
  3. In a bowl mix together sugar and cinnamon. 
  4. Brush both sides of the tortillas lightly with butter and sprinkle the tortillas with the cinnamon sugar mixture. 
  5. Cut tortillas into 6 wedges (like a pizza). 
  6. Bake in a preheated in oven for 10-12 minutes, turning the chips halfway through. Let chips cool and serve with fruit salsa. 
  7. Enjoy!

Wednesday, February 7, 2018

Wellness Wednesday: The quickest and easiest food prep EVER!

Meal Prep:

By now you have probably heard of the meal prep movement. Ever invite someone over on a Sunday to hangout and they say, "No, sorry I have to meal prep." Some people meal prep breakfast, lunch, and dinner, and some only make lunch and dinner for the week.

Whatever you decide meal prepping can save you money, help you maintain a healthy lifestyle, and save you time in the morning to get a few more minutes of sleep!

Today's Wellness Wednesday is one of the easiest meal preps you will ever do. My friend introduced me to this idea and let's just say it's the easiest way to prepare a weeks worth of meals in less than 30 minutes! All you need is friends, mason jars or food containers, and 30 minutes one evening early in the week.

Still Interested? Let's get started! 

This meal prep is a salad meal prep that will get you four to five meals and all you have to bring is one ingredient! How cool is that? Just think about how expensive fruits and veggies are here in Hawaii, you could have four to five complete salads for the price of bringing one thing.

Get a group of your friends, friends of friends, spouses, girlfriends, boyfriends, parents, and anyone who wants to make some delicious salads. You can also set up a group on Facebook that keeps track of what everyone is bringing so you don't have any duplicates.

Here's the set-up:

Start a Facebook Group and add as many friends and family that live in your area and want to be apart of a healthy lifestyle!

Set a time and day (preferably Sunday or Monday) to meet at someones home to make the salads. You don't need a ton of space just enough for people to get around.

Let everyone know that you can get four or five meals and all you have to bring is one ingredient. Approximately 10 cups of whatever ingredient you want. It's like a salad bar but 1/10 of the price!

Have them add what they are bringing to the group. Then have everyone else sign up to bring another ingredient.

Have everyone show up at a specific time with mason jars or air tight food containers in hand.

Set out all ingredients, set a starting spot, and have everyone put a spoonful of whatever ingredients they want into their jars until four to five jars are finished.

That's it! How simple is that? Within 30 minutes you have meals prepped for the whole week!

Some additional tips:

  • Don't add lettuce until you get home or the day of to maximize freshness. 
  • Don't add/bring meat again to maintain freshness.
  • Add cheese and dressing on your own if necessary day of consumption. 

Need some ideas on what to bring:

  • Carrots
  • Broccoli
  • Celery 
  • Quinoa 
  •  Cucumbers
  • Zucchini
  • Grapes
  • Black Beans
  • Garbanzo Beans
  • Tomatoes
  • Olives
  • Corn
  • Cauliflower
  • Onion
  • Bell Peppers
  • Peas
  • Beets
  • Mushrooms
  • Green Beans
  • Sprouts
  • Rice
  • Green onion
  • Cilantro

BONUS: Feel good that you are eating all these veggies and don't want to ruin it with fatty and high calorie salad dressing? Here's a quick and tasty dressing you can make with ingredients you probably already have in your fridge. 


Apple Cider Vinegar Dressing:

  • 1/4 cup apple cider vinegar (CLICK HERE to learn the amazing benefits of ACV)
  • 1/2 cup olive oil
  • 2 teaspoons Dijon mustard
  • 1 tablespoon minced garlic
  • 1 teaspoon sea salt 
  • 1/2 teaspoon freshly ground pepper + more if needed
Mix together store in mason jar. Shake before consumption.

Cilantro Lime Dressing: 
  • Base: 1/4 cup olive oil
  • Juice of two lines
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons maple syrup or honey
  • 1/2 teaspoon of sea salt
  • 1/2 teaspoon of pepper
  • 1/4 teaspoon ground coriander
Mix together and store in mason jar. Shake before consumption. 

Wednesday, January 24, 2018

Wellness Wednesday: Apple Cider Vinegar detox drink, you will not believe the health benefits in the 4th ingredient!

I know that almost everyone has heard of Apple Cider Vinegar or know the acronym ACV. I also know that a lot of people have taken one whiff of ACV and been immediately turned off, however this ACV drink doesn't only contain amazing health benefits but also includes flavors that will keep you sipping on this drink all day long.

Morning person? Trying to cut down on the coffee? This drink is perfect for a morning boost.

This drink will aid in weight loss, detox the body, cleanse the liver, reduce inflammation and boost your immunity. Keep reading to see exactly what each ingredient does for your body.

Let's Get Started!

The best way to make, and store this drink is in a quart size mason jar. This will allow you to have two to three days worth of this amazing drink ready to go. 

Apple Cider Vinegar: According to Rachel Link, MS, RD, ACV regulated blood sugar, enhances weight loss, promotes heart health by keeping cholesterol low, increases skin health, lowers blood pressure and relieves symptoms of acid reflux. Two table spoons of ACV is all it takes to reek the health benefits. This recipe calls for about 6 tablespoons of ACV so it should make about two to  three servings. Remember ACV should always be diluted in water.

Molasses: Has the lowest sugar content of any cane product. It also is packed with vitamins and minerals such as iron, calcium, magnesium, and Vitamin B6. Honey: Is another way to sweeten up this drink. Honey is a great ingredient when sweetening up any dish. Not only is it delicious it also aids in weight loss, helps boost the immune system and gives you a energy boost, while being packed with antioxidants.  

Lemon: Lemon is also a fruit that packs a punch when it comes to flavor and health benefits. Lemons are full of vitamin C and also aids in weight loss, healthier skin, and can even reduce the risk of kidney stones. Lemons also is an aid in dental care by helping bad breath, and rubbing lemon juice on your gums can also reduce bleeding that can come from gum diseases.

Cinnamon: Cinnamon has been used medically around the world for years and it a powerful spice. According to Dr. Axe cinnamon is full of antioxidants which help stop free radical damage and even slow the aging process! It also protects heart health and reduces inflammation. Cinnamon has also been linked to defending cognitive decline and protects brain function.The antioxidant properties can help protect against neurological disorders such as Alzheimer and Parkinson Disease. 
Another cool thing about this unique spice is it has natural anti-fungal, anti-biotic, anti- viral, and anti- micobial which helps fight off infections and viruses. Sold yet? Just in case you need a few more things cinnamon helps skin health, aids as a natural breath freshener, and helps fight allergies.

Ginger: Ginger contains ginerol which has powerful medicinal properties. One thing you may have heard, is ginger helps with nausea and is used to aid morning sickness. Ginger may also reduce sore muscles. It can also help as a pain reliever and can be used for menstrual pain. Ginger can also help fight infections and lower cholesterol. 

Turmeric: Turmeric increases the antioxidant capacity in the body. It is also said, that turmeric may prevent or even treat cancer. Turmeric can improve liver function and help relieve pain. 

Cayenne Pepper: This powerful spice has some great health benefits, first it aids in congestion and helps break up mucus. It can also be used to prevent migraine headaches, useful for blood clots, helps joint pain, and has anti-bacterial properties.

Thinks that you will need:

  • Tea kettle or electric tea kettle
  • Lemon juicer
  • Quart size mason jar
  • Measuring spoons


  • 6 tablespoons ACV
  • 1 tablespoons molasses or honey
  • Juice from 1 lemon
  • 1/4 tsp cinamon
  • 1/4 tsp ginger
  • 1/4 tsp tumeric
  • 1/8 tsp cayenne pepper 


  • Heat water until boiled 
  • Combine juice of one lemon, ACV, cinnamon, ginger, turmeric, cayenne pepper, and honey or molasses in mason jar. Add hot water to mixture and stir until everything is combined. 
  • Ready to serve. Make sure to gently shake mixture before serving. 
  • HINT: Serve over ice for a great flavor in the morning. This is a acquired taste, add some water if needed. 

Wednesday, January 17, 2018

Wellness Wednesday: Emergency Survival Kit

Disaster can strike without warning any for many different reasons. With the recent false alarm Ballistic Missile threat many people are realizing the importance of a emergency kit. In Hawaii we have tsunami warnings, hurricane warnings, heavy rain, and other environmental disasters.

There are several components when creating a disaster plan. First is to make a plan. Some questions to think about are:

  1. Get your household on board and knowledgeable. 
  2. Where will you meet? 
  3. What is everyone responsibility?
  4.  What will you do if you are out of the house?
  5. Where is the closest evacuation area and route? 
  6. Have a plan for your pets?
  7. Where will the emergency kit be held? Make sure that it is in a dry cool place. 
  8. Do you have enough food? 

Food options 

Peanut butter
Granola bars 
Energy bars
Dried fruit
Soda crackers
Canned food
Canned meat
Canned fruit

Here are some other things to pack in your kit!

Being prepared and having a plan is always important. Make sure you do your research and find out works best for your household and family.