… my fav

1 1/2 Avocados
1/2 Squeezed Lemon
2 TB Olive oil
2 TB Honey
Essential Oil, 1 – 3 drops (If you like)

Place all in blender until smooth. Apply to your hair, comb through, cover with shower cap and leave on for 45 minutes.

Adore your healthy, shiny hair!!!

Message me with questions or conversation
Love, Liz

The most powerful gift you can offer someone is to witness them; to truly see them. When you slow down, get out of your own head, are fully present, meeting people where they are and are willing to be vulnerable enough to level the playing field, true connections are made.

Enjoy your Thanksgiving!

Love, Liz



NO COOK CHOCOLATE PUDDING … delectable and nutrient dense

4 Servings

3 Avocados
6 TB Organic Cocoa Powder
1/4 Cup Organic Raw Honey
1 Tsp Organic Pure Vanilla Extract
Sea Salt

Puree avocados, cocoa powder, honey and vanilla in food processor until smooth. Sprinkle pudding with salt before serving.


Message me with questions or conversation
Love, Liz

PRALINE PUMPKIN PIE … just the thing for the holidays

Delectable and healthy!

12 Servings

8 TB organic butter
2 cups finely chopped organic pecans
1/2 tsp salt
1/2 tsp ground organic cinnamon

One 15-ounce can organic pure pumpkin (not pumpkin pie filling)
1 TB plus a dash more organic pumpkin pie spice
1 1/4 cups organic heavy cream
4 large organic eggs

10-inch deep-dish pie pan

Preheat oven to 350 degrees.

Make crust: Melt butter in small saucepan or in microwave and mix all crust ingredients together in small bowl.

While mixture is still warm from the butter, press it evenly over the bottom of pie pan (not sides). Bake for about 5 minutes, until browned. Remove crust from oven. Turn oven up to 425 degrees.

Make filling: Place all filling ingredients in medium bowl and whisk together.

Pour filling into crust. Bake for 15 minutes, then reduce oven heat to 350 degrees. Continue to bake for an additional 50 to 55 minutes, until done. (To test for doneness, stick toothpick in center; if it comes out clean, pie is done.) Cool on counter for at least 30 minutes, then chill for at least 3 hours before serving.

Serve with a dollop of homemade whipped cream.

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Love, Liz



Mindful eating … encourages healthy food choices, less overindulgence and joyful appreciation for your delectable cuisine and loved ones.

1.Express gratitude to your host for the wonderful bounty you’re about to indulge in.

2.Appreciate the art of your food … the colors, textures, aromas.

3.Savor small bites, experience the nature of your food with all of your senses.

4.Practice conscious chewing … mindful chewing slows you down, allowing you to engage with your food, giving fullness the time and space to arrive.

5.Rest your fork between bites, enjoy a purposeful pause.

6.Compliment the chefs at the end of your meal … kindness is powerful.

Enjoy your holiday!

Message me with questions or conversation
Love, Liz



Perform a full body warm-up before physical activity and a full body stretch after.

Invest in quality walking shoes.
For maximum health benefits, don’t touch supports and pump your arms, keep your core engaged, walk heel to toe, chest out, shoulders back and eyes forward.

Speeds listed below are suggestions … always listen to your body and increase slowly.

Perform four 5 minute intervals.

Begin by raising ramp to 15. Set your speed anywhere from 3.0 to 4.0. Walk for 2 minutes.

Lower ramp to 1.0. Set your speed anywhere from 4.5 to 6.5. Jog for 2 minutes.

Keep ramp at 1.0. Set your speed anywhere from 3.5 or to a comfortable walking speed. Walk for 1 minute.

Repeat this interval 3 more times to equal a total of 20 minutes.

Every other day, try to increase your speed on both the uphill portion and the flat jog. As your body adapts, your goal should be speed, not increasing your time.

Message me with questions or conversation
Love, Liz