Cauliflower Rice & Beans in 5 Minutes


My husband had a work dinner that he attended yesterday evening. Since Leland, my 10-month-old son, doesn't eat a huge amount yet, I did not want to cook for just us. I took it as the perfect opportunity to try out the bag of cauliflower rice that's been patiently waiting in my freezer to be used! This recipe takes no time to whip up and it's healthy and yummy! 

Cauliflower Rice & Beans in 5 Minutes

- 2 tbsp avocado oil
- 1 small red onion OR about 1/4 cup of minced onion
- 1 clove garlic OR 1/8 tsp of garlic powder (not garlic salt)
- 2 tsp cumin
- pink salt and pepper, to taste
- 2 cups store-bought riced cauliflower, fresh or frozen and thawed (I unthawed mine in the microwave beforehand)
- 1 14.5 oz can of black beans, drained and rinsed (choose low-sodium if possible)
- 1/4 cup cilantro stemmed and finely chopped OR a little over a tbsp of dried cilantro
- zest and juice of 1 lime OR 1-2 tbsp of lime juice, depending on your taste

Step 1: Heat oil in a large skillet over medium-high heat and add onion, garlic, cumin, salt, and pepper. Saute for about 1 minute or until it starts to soften. It won't take as long if you are using minced onion.

Step 2: Make sure the oil is very hot then add in the riced cauliflower and toss the pan to coat in oil. All the cauliflower rice to soften and brown, stirring occasionally, about 3 minutes. 

Step 3: Stir in beans, cilantro, and lime zest/juice. Cook for a minute more to heat through and serve! 

Easy Almond Flour Bread (Low-Carb & Gluten-Free)

I have slowly started to experiment with almond flour. The first thing I made was cookies and they turned out to be a total flop! Maybe I'll have a yummy recipe to share soon! However, the bread has turned out to be really good and I'm excited to share this recipe with ya'll! 

Easy Almond Flour Bread
Dry Ingredients:
2 cups blanched almond flour
2 tbsp coconut flour (it feels like coconut flour is expensive, but it doesn't take much for recipes normally because of its density)
1/4 cup ground flaxseed
1/2 teaspoon baking soda
1/2 teaspoon fine texture sea salt
Wet Ingredients:
5 eggs (4 if they are jumbo)
1.5 tablespoons raw honey
1 tablespoon avocado oil or extra virgin olive oil
1 tablespoon apple cider vinegar
2 tsp thyme
2 tsp rosemary
Step 1: Preheat the oven to 350°F.
Step 2: In a food processor, combine the dry ingredients and pulse them until well combined, about 10 pulses.
Step 3: Add the wet ingredients and mix until well combined, about 20 seconds.
Step 4: Scrape down the edges and add herbs. Pulse another 5 or 6 times to mix the herbs into the dough without puréeing them. The dough will be like a very thick batter but should be thin enough that it wouldn’t roll into a ball.
Step 5: Pour dough into a greased 9×5 bread pan; it will fill the pan about halfway up.
Step 6: Bake for 30-35 minutes, or until a toothpick comes out clean from the center.
Step 7: Let cool in the pan for 30 minutes before serving. Enjoy!

Michael, my husband, and I put some in our chili the other night to substitute cornbread and it actually tasted pretty good! 

P.S. We are wrapping up the Manage PCOS with Exercise 5 Day Challenge in my free community, Beyond PCOS, and the ladies have CRUSHED it!! I am currently accepting applicants into my VIP community that are ready to work one-on-one and change from the INSIDE out! You can complete my assessment HERE and I'll contact you with how we can work together to meet your needs specifically! I'm also giving away a 20-minute clarity call (to dig deeper into the things that are holding you back) for anyone who signs up by this Sunday, August 6th by 11:59PM EST! Look forward to working with you! 

Manage PCOS with Exercise 5 Day Challenge!

I shared something in my free community, Beyond PCOS, that I want to share here with you too! I told them something that I don't really talk about a lot because I like to focus on the positive side of things as much as possible. I shared that I actually do NOT enjoy exercise! 

I exercise because I love the way I feel afterwards! I love the confidence it gives me. I love the health benefits. I love feeling strong. I love the example it sets for my family. I love inspiring others. Those things make it worth it! 

I hear a lot of women not getting started or continuing because they don't like it! You aren't alone! However, if you want to reach your goals, you have to get uncomfortable. We get uncomfortable for other things like getting a better job or working extra hours for that new car we really want. So, why would you not get uncomfortable for your own well being? 

I don't say that to pick on anyone AT ALL! At the same time, I believe in transparency and as a coach, I would be doing you a disservice by patting your hand and telling you it's okay to not take action because you don't like it. 

I cannot wait to start our challenge on Monday! I'm really excited about it! I'm going to be talking about the questions I get frequently centered around exercise and PCOS! I'll also be giving you a workout to do each day! Wanna join the 26 ladies who have already signed up!? Join Beyond PCOS

Cleanse Results!!

I have been really nervous about showing my results!

First, it was questioning how big my results really were and if they'd be worth sharing after talking about it so much! Then, I compared the pics and was in shock!

Then, I just got insecure. Sharing something like this takes a lot of vulnerability and that's hard! No one wants to be ridiculed in some way, especially publicly.

But here's what I've concluded. If being vulnerable helps even one person, it's worth any negativity that may come publicly or behind my back. I didn't decide to coach to please everyone. I decided to do this to help the ones who want my help.

So, with that being said, I will totally do this cleanse again! I needed a little extra help to get rid of those last few pounds and to break the bad habit of mindless eating because I had let that back in to some degree. 

If you need something to get you over a little hump like what I just mentioned for myself, reach out! It's my mission to help women, especially with PCOS, to live a life of health, joy, and confidence! 

P.S. Michael had the angle slightly different when he took the 2nd pic, but you can obviously still tell what type of results I got!

Final Day of Cleanse: It's Been Hard!

I am not even gonna pretend like today has been easy! 

This is the final day of my cleanse and it's been hard! I've been hungry (guess it's bc I'm all cleaned out, ha!) and everyone in small group ate pizza tonight while I ate my vanilla protein shake and lemony green beans on the way there. 

Don't get me wrong, what I had was delicious! However, pizza is like the best food ever created! 

I've learned something about myself through these 3 days though. Even with all the mindset work I've done on myself, I'm still realizing I'm so much stronger than I think I am.

I also very much appreciate the things God has placed on this earth to nourish us and how it makes our bodies work so well. He's so good to us. I know I so easily look over the vitamins, minerals, and herbs he's given us to allow us to feel well and live out our purpose in life.

Will I cleanse again? Absolutely! It helps put my emotional eating in check and the gratitude and appreciation I have gained is well worth a little discomfort.

-----> results coming tomorrow <-----

P.S. I've had some issues with e-mail, so you may not be up-to-date on my 3 day cleansing journey! You can check them out HERE and HERE

Lemony Green Beans

I'm still missing my iced coffee for day 2!! Ha! That is definitely something I will be adding back into my diet on Monday morning! It's not the caffeine I crave. I just sincerely love it and since I make it without sugar or other junk, I feel totally okay with enjoying it each morning. 

Aside from that, I don't have much to share from today! I did, however, want to give you a recipe! I had lemony green beans with my shake this evening and they were so good! 

Lemony Green Beans (Serves 5)
* 16oz green beans, ends trimmed (I got a bag of pre-washed and trimmed ones at Trader Joe's.)
* 1/2 tsp of olive oil or avocado oil
* 1 tsp fresh lemon juice (I personally don't think I'd like the bottle lemon juice for this recipe.)
* pink salt (to taste, optional)

Preheat oven to 425. Spread green beans onto a baking pan in a single layer. Bake for about 20 minutes. 

So easy! Enjoy! 

5 Signs of Emotional Eating

I went to make my coffee last night, as I always do, in order to have it cold for this morning and realized I can't have coffee for the next 3 days!! If you missed it, I am doing a cleanse because I really feel like my body needs it! My diet was definitely not on point while on vacation last week! 

Since I couldn't make my coffee, I began feeling some anxiety. It got me to thinking just how much our emotions are connected to our eating habits. 

tonight's dinner (veggie stir fry & chicken broth) along with a healthy vanilla shake

tonight's dinner (veggie stir fry & chicken broth) along with a healthy vanilla shake

I shared a couple of ways to deal with emotional eating in a previous blog post (HERE), but before we can really implement those things we have to know it's a problem. So, I wanted to share some things that may help you become more aware of your eating habits and if those habits are closely tied with your emotions. 

  1. Ask yourself if you are truly hungry before you eat. This seems so obvious, but it's so easy to forget! If you are eating for any other reason than hunger, it's emotional eating! Boredom falls into that category as well. 
  2. Do you ever feel like you're going to miss out on a yummy cookie that your friend is eating or you just HAVE to have some of your aunt's decadent piece of cake because you know you won't get to eat it again for a good while? Ya, that's emotional eating. The pressure we put on ourselves to eat something is there because of how we think we will feel if we don't eat whatever it is we are wanting or what someone might think if we don't eat something. 
  3. When you struggle with emotional eating, it's also easy to self-sabotage. This is such a destructive road to go down and I can promise you it's doing more harm than you even realize. 
  4. You're secretive about what you eat. This leads to an extreme amount of guilt and shame. 
  5. You feel guilty about eating. I used to struggle with this in a BIG way! I would want something, convince myself that I'd workout later (usually didn't), eat it, and self-sabotage afterwards. Not a fun cycle to be in!

I hope this helps you to become more aware of your eating habits and patterns if it's something you didn't pay much attention before now. I'd love to hear from you in the comments! What is your biggest struggle when it comes to emotional eating? 

3 Unique Ways to Minimize Sugar Cravings

Don't you wish there was a magic wand to wave and "POOF!" your cravings were gone! Only in a perfect world, right!?

While I don't believe cravings ever go away 100%, there are some great ways to reduce your cravings and I'm going to share some of my favorites with you now! I favor them because they aren't commonly talked about and work!! 

1. Boost your serotonin (happy hormone)! This can be accomplished through diet, exercise, and sleep! Let me break it down a bit further. Fermented foods are not commonly consumed (at least in my little world anyway). They are great because they aid with digestion and also help to absorb the nutrients needed to produce serotonin. My favorite fermented food is sauerkraut! Don't heat it though. You'll kill the good stuff in it! 
2. Drink plenty of water! I'm sure a lot of us have heard that you may be dehydrated if you are hungry. This also rings true for sugar cravings! Think about the last time you had water and if your craving is really strong, add the juice of about 1/2 a lemon and 4-5 drops of alcohol free stevia for a fresh glass of lemonade. I am also a huge fan of herbal teas, especially at night. It not only fights off the cravings, but it's relaxing and can help your body prepare for sleep. Just make sure your herbal tea is caffeine free of course! 
3. Eat more sea veggies! I'll be honest. I'm still working on this one. I don't love dried seaweed, but there are other options and I hope to find some things I enjoy! Sea vegetables are so good for you. They not only help with sugar cravings, but they provide your adrenals with crucial minerals.

Even with creating better habits and making better choices, sometimes our bodies just need a good detox to reset our palate and regain lost energy! That is why I created the 3 Day Sugar Detox for PCOS! It's an easy to read eBook that explains everything you need to know about completing a 3 day detox, as well as a meal plan (snacks included) to help keep you satiated while you go through the process! 

Are you ready for a total transformation? I would love to help support you through an individual plan that suits your needs and wants! Life is too short to continue sitting on the sidelines while watching others obtain the things you are dreaming of! It IS possible for you too! Click HERE to learn more about how I can help OR click HERE to take my assessment and learn how I can help you specifically!

2 Ways to Start Coping with Emotional Eating

So many women with PCOS battle with emotional eating. There are different reasons for emotional eating... whether it be due to stress, feeling like you deserve a reward, or for comfort! For me, I did it a lot for comfort and reward. I battled anxiety and found that I wanted to eat a lot to soothe that anxious feeling and I did not like that I "couldn't" have certain foods, so it made me want them that much more! I also would tell myself things like, "You worked really hard today, so you deserve that bowl of ice cream!" Does any of that sound like you? If so, please don't beat yourself up or feel bad! You truly have a legitimate reason behind the emotional eating! 

There are two things that I find helpful in dealing with emotional eating: 

  1. Ask yourself, "What is your why?" Do you want more energy? Do you want to overcome the struggle of infertility? Do you want to be able to play with your kids more? Everyone wants to overcome emotional eating for one reason or another. Dig deep and find out what it is that you really want.
  2. Once identifying your why, determine to focus on what you CAN have. It's so easy to get wrapped up in the foods that we can't or aren't allowed to have. However, if you focus on the foods that make you feel good and think about how the bad foods are going to make you feel personally, it gives a sense of power. It becomes personal. You are doing it for you and not because someone told you it was bad.  

Call to Action - Find one food item in your home that you know you don't need to be eating and think on how it will make you feel when you eat it. Will it cause you to crash? Stomach ache? Headache? Think about specific things. And if you're ready to take this step, throw it away and take a moment to enjoy that feeling of power and control! 

Leave a comment below and let me know how this works out for you! I'd love to hear what you throw away and the feeling of power it gives you to take back that control! 

Top 5 Foods to Buy Organic

Okay, so I'll be honest. Eating healthier does cost a little more, but it doesn't have to break the bank! AND if you aren't spending it on nutritious foods that fuel your body and make you feel good, you are eventually going to waste a lot of money on medicines that make you feel horrible. I choose the healthy food option!

I bet you have had the battle of whether to eat organic foods or not in your head before, right? I'm sure we all have! And here are some things that may go through your mind: 

  • Guilt - "I can't afford to eat organic foods, so I'm just not even going to try and eat healthy!"
  • Justification - "Organic can't really be that much different, so I really don't see what the big deal is."
  • Anxiety - I'm just going to buy it because I know it'll be good for my family, but money will be tight for other things."

Can you relate to any of those? I think I've battled with them all at one point or another! 

Instead of feeling all of those icky feelings, why not compromise with yourself based on your needs for your family? Don't beat yourself up for what you cannot do and don't feel like you have to ignore it either! 

I personally buy foods organically grown that are the most heavily soiled with pesticides and here are my top 5:

  1. Apples - I usually have an apple a day, so I find it's beneficial to go organic with apples! I am obsessed with Pink Lady apples, but don't always get them because they are a more expensive apple, but organic Gala apples seem to be reasonable most of the time - especially if you can find a 3lb or 5lb bag! 
  2. Leafy Greens - I am a spinach lover (still learning to love kale)! I love it in my smoothies, salads, and recipes! Just make sure to wash and dry them really good! 
  3. Berries - Did you know that organic berries are actually smaller? So you'll be getting more when you buy them organic. What's the benefit? You'll get more antioxidants from eating more of them in a serving! We always buy a huge bag of frozen blueberries at Costco for a great price! They are great for smoothies or for eating as a sweet treat with a little raw honey drizzled over top!
  4. Meat - Okay, so this is the one that may freak people out because organic meat definitely costs more, but here is why I put this in my top 5. While I'm not going to freak out for not eating everything organic, I don't feel confident in how animals are cared for in these big commercial facilities. For that reason, I don't trust that they've been humanely treated well and I don't trust what they were being fed/given drug wise. I have found that I can save a great deal on organic meats by shopping at Costco! And sometimes you can find it on sale in grocery stores when it's fixing to expire.
  5. Dairy - I won't put you through all that again! Hehe! This one would be for the same reason as meat. However, we PCOS Prevailers don't need a lot of dairy! The only things I really enjoy that are dairy are cheese and greek yogurt - and I don't eat a ton of either! 

    So, there ya go! I hope you find this helpful and I hope it inspires you to work on your health.. regardless of not going all in! Every little thing you can do for your health helps! 

P.S. Are you feeling overwhelmed with all of the information out there about PCOS and nutrition? I can help! You can sign up for my free Gluten Free e-Book by clicking here OR check out how I can support you with all of the resources that have helped me to combat my PCOS symptoms and overcome infertility by clicking here! AND, if you sign up by 11:59PM tonight, I will throw in a 30 minute complimentary coach call to chat with you even more about your goals and how we can make this work for you! Are you ready to prevail over those PCOS symptoms!? Let's get started!


3 Ways to Instantly Feel Confident

I battled with low self-esteem for years! And now, I'm convinced that it started with the hormonal imbalance that has always been noticeably present since I hit puberty. I told doctors repeatedly over the years about my symptoms and was always told everything was fine. If you have dealt with that, you know how crazy it can make you feel! When I hit my preteen and early teenage years, I began feeling depressed and battled with anxiety. These issues lead to a very negative mindset. I began worrying so much about what others thought that I literally lived my life to please others. I lost who I was and went through the rest of my teenage years feeling like I had no identity. My loss of self lead to a lot of poor choices and kept me in a really bad cycle. When I was finally diagnosed with PCOS at age 26, it gave me a sense of freedom because I finally had an answer. Something I did not realize at the time is that having that knowledge would also lead me on a road of healing emotionally. 

When I decided to get serious about changes, here are the 3 things that changed my mindset within days and lead me down a path of healing:

  1. I began honoring my body and realized that it was a gift and the only one I was going to get. I did this through diet change and began moving more. Sounds simple in theory, but something that we all struggle to do and that's why I love helping women continue on their journey when it gets hard. 
  2. I began fueling my brain with positive things. I began reading books on confidence and self improvement. I also listened to podcasts and cut people out of my life that were negative and made me feel devalued. Sounds harsh, but I would've been no good for anyone had I let those people continue to stay in my life. 
  3. I began nurturing myself. I did and do this through quiet time with God (something I pushed to the side a lot and still have to improve on). I also learned to tell people "no" on things. I was living my life to please everyone else and I finally have learned that I can't please everyone and I can't say "yes" to everything. 

When I took a stand for me and implemented these 3 things, it was incredible at the burden that was lifted off of my shoulders almost immediately. Don't get me wrong, I still struggled because this was a new way of living for me. However, something in me knew it was the right way and it pushed me to improve a little bit more every day! 

If you have been where I am, I would love to hear about anything that you did to help yourself improve and overcome! Please share in the comments! You never know who it might help! 

    Healthy and Simple Pumpkin Spice Iced Coffee

    Since being on bedrest for the last month or so, I feel like I am missing out on all the fall stuff (e.g., hayrides, bonfires, leisurely walks, etc.). I won't lie; it's kind of depressing and can really mess with you emotionally! However, I am making the best of it! My husband has opened the windows for me to enjoy some of the fresh, crisp air before it gets too hot and I experimented a little to find myself a yummy fall treat! And there's nothing like a glass of iced coffee to me! Check out the recipe below. 

    Healthy and Simple Pumpkin Spice Iced Coffee

    • Ice
    • 3/4 Cup Cold Coffee (This is one thing I make sure to buy organic.)
    • 1/2 cup of almond milk
    • 1 tsp of vanilla extract
    • 1/8 tsp of pumpkin spice seasoning 
    • 1-3 drops of stevia (depends on your taste preference)

    Directions: Add everything except ice to blender and blend it all up! Pour over ice and enjoy! 




    3 Reasons I Choose Low-Glycemic over Low Carb

    Do you feel guilty, like you should be eating a low carb diet, but have no desire to do so? Maybe low glycemic foods are the answer! 

    As someone with PCOS, I read so many things on how eating a low carb diet was the best way! There was just one problem! I wasn't willing to give up all of my grains - and now I know I never had to! 

    Here are the top 3 reasons for why a low glycemic diet worked for me, instead of going low carb! 

    1. Carbohydrates do not just come from grains! They are in veggies, too! Load up on broccoli, asparagus, spinach, cabbage, bok choy, and so on! You are allowed to have large amounts of these good for you vegetables without worrying about a sugar crash! 
    2. There are grains that are low glycemic and gluten free, but you have to watch your portions more. These are foods like - brown, black, and red rice; quinoa, oatmeal, and other gluten free grains. Also, legumes (wide variety of beans) and dark berries are a good source of carbs that are lower on the glycemic index! 
    3. I can still enjoy fruits like melons, grapes, and pineapples! These definitely have to be limited, but I would much rather indulge a little on some sweet fruits like these verses candy and ice cream! 

    I know our bodies are different, so I am not saying that you shouldn't eat a low carb diet, but maybe it's something that just has to happen short term until insulin sensitivity improves. I found for me that just changing to foods that have a low glycemic index was enough to reverse my insulin resistance!