Homemade Sugar-Free Blueberry Coconut Syrup

Everyone has that favorite fruit they love to put on everything. What’s yours? For Nick, it’s blueberries. Fresh, dried or warmed, he loves them.

This syrup is so yummy, I truly had no idea how amazing it would turn out. And, because the recipe calls for frozen blueberries, this topping can be made year around.

I love that it would be so good on almost anything from pancakes to ice cream. Enjoy!

Homemade Sugar-Free Blueberry Coconut Syrupblueberry sauce

  • 1 cup blueberries, frozen
  • 1/2 lemon, juiced
  • 1/3 cup coconut shavings
  • 1/3 cup honey

Use a small saucepan on medium heat and add all the ingredients. Heat until the blueberries are warmed and serve immediately.

Like this recipe? Check out my books=)

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How to Stay Well on a Cruise

I know, it’s hard to be well all the time. You have to think about it everyday. You have to make good choices that make you feel well and comfortable. It does take a little work.

Don’t think I never splurge, I do. But even then, for me, there are restrictions. And the restrictions are not to punish myself and or because I think I should follow the “rules,” but because it’s what makes me feel the most well. This means lots of produce and water, gluten-free everything, and moving as much as I can throughout each day.

I was in a picture, in just a bathing suit, on the last day of our cruise. And I was surprised, and happy, at how “good” I looked but more so, how good I felt! This was the last of four days of lots of eating and lots of drinking.

It’s not always easy to stay well and it does take a little bit of work, but it is so so worth it. Here’s what I did:


We took the stairs, everywhere. We were up and down and here and there and always going to a show or checking out an event. And, with the exception of carrying our bags on board, we took the stairs the whole time. (Yes, we even took the stairs on our way out, with our bags, LOL.)


I’m a gym lover anyway so this was easy for me. But the gym on board was pretty great and the view! It was really enjoyable to go to the gym while on our cruise, so much so that we went 3 our of 4 days and we weren’t the only ones. I was glad to see lots of people getting moving, too.


There are so many things to do on the cruise and so many of them are active things. We took advantage of them all and really enjoyed doing it. The ship had mini golf, we did a ton of walking (and steps HAHA,) and at the ports there were active things to do, too. Lots of the excursions were active, including ours. We did a Mayan ruins tour. And of course you can always get off at the ports and take a long beach walk or walk around the city to get in your steps.


My love for oils has no bounds. I brought my oils, diffuser, and roller bottles along with us and it was the best. I knew I wanted to have extra wellness “trapped” on a boat and in a room with no windows. So glad I brought my diffuser.


I’m hard pressed to say there is something better for you in your daily life than making sure you’re drinking enough water. Yes, you should eat well, and yes, you should move lots. But drinking water is so, so important and will make you feel the best throughout the day. Drink your water, everyday and everywhere you are!

Pick Healthy

I had a lot of drinks but I also had a lot of salads. I stayed gluten-free just like I would day-to-day. I drank lots of water and had only one cup of coffee (with hot chocolate, YUM.) I did drink all the drinks but with a well-rounded approach to everything else, I felt good.

Have you been on a cruise yet? They are really fun but really expensive. I liked that there were so many things to do that you get to “travel” to different places, too. And without having to jump in the car or get yourself to the airport. All in all, I would be up for going again sometime.

Need more healthy tips? Check out my wellness book!

Disclaimer: I use Young Living Essential Oils and based on my research, I believe these are the best, safest, and most pure oils on the market. PLEASE do your own research and determine which oils are best for you and your family.

Honey Maple BBQ Pulled Pork with Walnut Toffee Whiskey

When it comes to dinners, I love to try new things and mix and match delicious flavors! Do you, too? I know I’m not the only one!

We got this whiskey at a food festival but I’ve seen it online, too. It adds something awesome and as a slow cooker recipe, this meal doesn’t get much easier!

Honey Maple BBQ Pulled Pork with Toffee WhiskeypicMonkey0.9961351692377659 (1)

  • 4 pound pork loin (fat trimmed and cut into 4 equal pieces)
  • 1/2 cup Walnut Toffee whiskey
  • salt and pepper
  • 1 onion, sliced
  • 3 cloves garlic, diced
  • 2 cups Honey Maple BBQ sauce

Add everything, except the BBQ sauce, to a crock pot. Turn on high for 4 hours, or low for 8 hours. In the last 30 minutes, add the BBQ sauce. After time, shred and it’s ready!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!

Greek-Inspired Lentil Soup

Living in Panama City, Panama was easily one of the craziest things I’ve done in life thus far. It’s up there with sky-diving and straddling the side of a fjord in Norway. What crazy things do you like to do?

Needless to say, I love to travel and do crazy things. You know what else I love to do? Cook. It’s one of my favorite things to do! And it doesn’t matter if we’re in FL, back home in WI or on the road, I want to be cooking then, too.

What do you love to cook? Are you cooking lots of soups this month? I know I am. I love the warmth of them and I’m enjoying celebrating National Soup Month this January.

I first made this lentil soup when we were living in Panama. It’s so yummy and full of flavor. I love it for lunch or dinner and it’s great as leftovers, too.

Lentil SoupGreek-Inspired Lentil Soup.jpg

  • 8 ounces lentils
  • 3 1/2 cups water
  • 1 tablespoon avocado oil
  • 1 carrot, chopped
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • 1/8 teaspoon dried rosemary
  • 1/8 teaspoon dried oregano
  • 1 1/2 teaspoon salt
  • 1 teaspoon pepper

Heat a large saucepan over medium heat and add the lentils and enough water to cover the lentils by at least an inch. (This is water to cook the lentils, outside of the soup recipe.) Turn up the lentils and water and bring to a boil. Cook until tender, about 10 minutes. Drain the lentils and set aside.

Add the avocado oil, carrot, and onion to the pan and cook on medium heat for 5 minutes. Add the garlic and stir. Pour in the lentils, water, oregano, rosemary and bay leaves, stir. Bring to boiling and reduce the heat to low, cover, and simmer for 15 minutes.

Stir in the tomato paste, salt and pepper. Cover and simmer 45 minutes. Serve warm.

Dairy Option: Add 2 tablespoons parmesan cheese to top the soup

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!


My Homemade Chinese Book is About to Come Out, and YOU Could Win It!

Hi fellow WordPress followers. And Happy Wednesday!

Chinese Lime Broccoli (1)
In the new book!

I want you to have a chance to win my new book, but you have to subscribe!

All you need to do is go to iwantwellness.co and wait for the bright green pop-up. Once you see it, add your email and you’re in=)

You will also snag a week long gluten-free, soy-free meal plan and other incentives via

shrimps (1)
In the new book!

 email. Not only this, but you will be entered into any and all future giveaways just for being a subscriber!

And, just for you, here’s a couple recipes from Everything’s Better with Homemade Chinese, Easy and Delicious Paleo Chinese Recipes. (Aka the new book=)



I just know you are going to love this new book. I hope that you enjoy these recipes and make sure to subscribe for a chance to win your very own copy!

You know you’re gonna love the new book? Check out the old ones, too=)

Want a paperback copy? Reply in the comments and I’ll send you one!

If You’re Sitting Right Now, Then This Is For You

I’ve said it before and I’ll say it again, we all sit too much. This goes for me, too. But the thing is, it’s terrible for you. And me. And we all need to do it less.

Sitting too much causes lower back stress, hip problems and a slew of other health teen-student-girl-sitting-at-her-school-desk_3446-510concerns. Also, if you’re sitting all day, you aren’t expending any calories. This means you are most likely taking in more calories than your body needs. And this leads to other health concerns as well.

We all have to sit in this life, but you know what else? We all have to move around, too.

Like Newton said, a body at rest stays at rest and a body in motion stays in motion. Clearly, I’m paraphrasing. But for the purpose of this post, the point is, we just have to sit less and move more. Here’s how.

What to Do:

Get Up

Stand at least once an hour (if not twice or more!) Standing up feels great and helps your circulation, too.

Stand Upwalk

Not the same as the last tip, but close. Stand more when you can! Have something to read? Stand up and do it. Is there a counter you can stand at? Use your laptop standing up!

Take a Walk

Around the office, around the block, up and down the stairs, just get moving. Moving around helps trigger important body processes that are otherwise stalled while sitting.
And what else? You need to eat for your level of activity. Yes, this means hefty servings of pizza, feet after feet of sub sandwiches and sugary drinks aren’t the best idea for lunch.
Even if you’re into constant, vigorous workouts, it doesn’t outweigh the damage that sitting does to our bodies. Eating well on days you’re sitting a lot is super important. Here are some easy ways to eat better (especially on the days of low activity):

What to Consume:


Drink water and only water. Want to add some flavor? Use fresh citrus juice. Nix soda, juice, sugary teas or coffees and other drinks throughout the day.


Fruits and vegetables should make up at least 50% of your plate (I shoot for 75%) So have a vegetable side, a salad, a fruit and a “main” and you’re lunch is perfect.

Healthy “Main”

The best thing to eat with your fruits and vegetables is lean meat, maybe a bowl of filling soup or even chili. If you do want a sandwich, slice of pizza or cake, make sure to have just one serving. You can still have the indulgence without it being your whole meal.
These tips should help you feel better, from the inside out. Watch for another post soon about stretching for sitters. (Stretching your body after (daily) bouts of sitting is just as important as limiting your sitting.)
How often during a day do you sit? What types of things do you do to make sure you’re moving around enough and staying “in motion?”
For other wellness tips and staying healthy, even during the busiest times, check out my book.

Scripture Sunday: Trust

Trust in the lord with all your heart, and do not depend on your own understanding. Proverbs 3:5-6

I have to admit, this one is hard for me. I want to be the director of my destiny. I want to map out the steps. I want to make the right moves. I want to choose the right timing.

But my map is smeared, my moves are sideways and my timing isn’t even on the clock. Why? Because it isn’t mine to make.

Even before I was a believer, I always, always knew that everything happened for a Cross-Imagereason, I just never knew what that reason was. Now I know it was God’s plan. And to tell you the truth, I like that better.

To know I was made for a purpose, with certainty, for a reason and in His image is truly freeing. Remembering that is the part that I tend to forget.

I love this verse because it reminds us that all we have to do is trust Him. We don’t have to know, we don’t have to worry about knowing and we don’t have to be in control of the plan. In fact, we don’t have to be in control at all.

We just have to pray, trust, and have faith. We have to live in the moment and laugh more. We have to stop worrying and take more risks. We have to live more and love more.

What does this verse say to you? Happy Sunday All! XOXO

Workout of the Day: Biceps and Triceps

I know I may be the minority, but I love working out. In college, I always had a gym membership (to an amazing gym for next to nothing-thanks college!) and I still do, just now my gym is packed and full of silver-haired people (no thanks South Florida HAHA.)

You can find me doing yoga, circuits, heavy lifting and especially walking, when weather permits. For this workout, I wanted to do a quick and easy circuit. Use light weights and lots of reps for these moves.

This sped up video shows you all the moves!

Bicep curls (to the front)  X 20 reps X 3 sets

Bicep curls (to the side) X 20 reps X 3 sets

Two-handed tricep extensions X 20 reps X 3 sets

Alternating hands tricep extensions X 20 reps X 3 sets

Use 5 pound weights to start or whatever feels good to you. If you can, use 8 pound weights but keep it under 10.

This lighter weights higher reps workout is very “girly,” but I love it. As much as I would rather be heavy lifting, these types of workouts feel better to my body. Did you workout today?

For wellness tips and ways to be healthier, so that you don’t have to workout so much, check out my book!

Almond Flour Coconut Chocolate Chip Balls

When it comes to sweet or savory, I’m a savory fan all the way! Can anyone relate? Who else prefers a salty, snack to an indulgent, sweet treat?

I do like certain sweet combinations though, and coconut and chocolate is one of the best. These sweet no-bake balls are so easy and quick to stir together and you can make them and eat them, all in under an hour.

Almond Flour Coconut Chocolate Chip BallsAlmond Flour Coconut Chocolate Chip Balls

  • 1/4 cup almond meal/flour
  • 2 tablespoons coconut oil, melted
  • 1/4 cup coconut shavings
  • 2 tablespoons chocolate chips ( I use Enjoy Life (dairy-free and soy-free)
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon honey (or Vegan alternative)

Mix the ingredients together and form into small balls. Place into a glass pan and refrigerate for 15 minutes.

These come together in no time and they are perfect for your sweet tooth. (I used butterscotch in half the recipe for my Hubby and he said those were awesome, too!)

Recipe makes about 8 balls.

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one

Egg Drop Soup

When I was younger, my mom always had things to help us feel better if we felt sick. For some it’s chicken noodle soup, for me, it was her egg drop soup. My moms version was Chicken Ramen, cooked to the package directions, with an egg dropped in. I remember this fondly and although I don’t eat Ramen anymore, her soup is what inspired this dish.

I have created a healthy, chinese-y soup that is done in under 5 minutes and so good. This soup is the easiest and quickest, you will want it all the time.

Egg Drop Soup

drop soup (1)

  • 5 cups chicken stock
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon liquid aminos
  • 5 eggs, beaten
  • large pinch of salt and pepper

Add the chicken stock to a medium-sized sauce pan, along with the sesame oil and coconut aminos. Bring to a boil. Add in the eggs and stir. Add the salt and pepper and turn off the heat. It’s done, serve immediately.

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one