Loving Lately // Fall 2017

As a way to share my favorites with you on a regular basis, I created the "Things I'm Loving Lately" series here on the blog. In this series I share everything from food to fitness, brands to beauty products, good reads to good listens.

Here's what I'm currently craving and crushing on:

- Food: Bone Broth - Bone broth is a part of my regular diet, but I go through phases where I really CRAVE it, and I'm in one of those now. I finally wrote a post all about the benefits of this super food, you can check that out here: Bone Broth 101. Bone broth fits into a number of my "Loving Lately" categories - it's a drink, snack AND I've been loving my Bone Broth Breakfast Soup as an easier breakfast when I'm not in the mood for a full Superhuman Breakfast.

- Drink: My Superfood Hot Cocoa - It's the perfect pick me up for a chilly morning!

- Recipe: Superhuman Breakfast - I took a break from this breakfast but I'm back at it and loving it MORE than ever. Sure, it takes some time to make, but I've been using this time as a meditation of sorts. I'll put on some relaxing music and enjoy the process of making myself this nourishing meal (and focus on infusing it with good intentions!). 

- Snack: Kur Bite Size Bars - I LOVE these raw fruit and nut bars! Not only are they the perfect snack size (in my opinion, most of the fruit and nut bars on the market are slightly too big, which is why I often make my own), they are DELICIOUS! If you like Larabars or Rx bars, I think you'll love these too. My favorite flavor is the Chocolate Mint and I've been having it as a small treat after lunch. It really hits the spot! Want to try them yourself? Use code EMILY20 for 20% off your order!

- Book, podcast or blog: The Balanced Blonde Soul on Fire - The past year or so I've been on a big spirituality kick and I'm super interested in all things woo-woo and slightly witchy. Jordan from The Balanced Blonde has been too, which is why I've loved listening to her podcast: Soul on Fire. In this podcast, she interviews entrepreneurs who have "set their souls on fire" ie found career paths that they are passionate about. Recently she's had a lot more spiritual guests on the podcast covering everything from crystals to reiki to shamanism and more. It's been fun to follow along with Jordan's journey (she started as a vegan food blogger back in the day) and I love that I can learn more about all these different spiritual modalities through the podcast. Here are a few episodes that I was especially into:

Episode 63 with active wear guru Lorna Jane Clarkson

Episode 57 How I started blogging and turned my passion into a career (solo episode)

Episode 52 with energy alchemist Nicola Berman

Episode 42 with psychic medium Maryann Dimarco

- Essential oil: Holiday Joy - This special  holiday blend has been going in my diffuser and it makes my home smell sweet and spicy, and oh so cozy. To learn more + purchase oils, head to www.emilynachazel.com/essential-oils.

- Yoga pose: There's not ONE post I'm specifically loving right now; more so I'm LOVING going to classes! Since I'm a teacher I often think that I should just be able to teach myself, which I CAN, but I SO enjoy going to classes and learning from my own teachers. I've been leaning into that and getting my booty to more classes and it's been awesome.

What are you loving lately?  Let me know in the comments below!


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Bone Broth 101

This post is LONG overdue. I've been drinking (and posting about) bone broth for awhile now, and consider it a key part of my wellness routine. I would even go so far to say that bone broth is one of my favorite foods, or superfoods, actually - it really is that awesome.

I've personally seen the following benefits as a result of drinking bone broth:

  • Stronger and more healthy hair, skin and nails
  • Fewer gut issues (pain, indigestion, bloating, etc)
  • Better energy (especially when I sip bone broth instead of a caffeinated beverage)

In this blog post I'm going to cover the following:

  1. What is bone broth and how is it different from stock?
  2. Why should I drink bone broth?
  3. How can I easily include bone broth in my diet?

Plus, I'll share my favorite delivery bone broth services so that you can get yourself some broth no matter WHERE you are and what your cooking abilities are.

Let's dive in!

What is bone broth and how is it different from stock?

Bone broth is made from simmering bones (and marrow, skin, feet, tendons and ligaments) over a period of days. This slow cooking causes these normally non-digestible parts of the animal to break down and release amino acids and minerals that are super good for you.

Making broth was the way our ancestors (and even our grandmothers and mothers!) made use of every part of the animal. However, nowadays many broths and stocks (especially the ones you buy in cartons from the supermarket) are made much more quickly. As a result, the bones do not break down and thus the broth is not infused with all those beneficial amino acids and minerals.

Technically, there's a slight difference between broth, stock and bone broth:

  • Broth is typically made with meat and small amount of bones. It's simmered for a short period of time (45 minutes to 2 hours) and is light in flavor and thin in texture.
  • Stock is typically made with bones and a small amount of meat.  It's simmered for a bit longer than broth - about 3 to 4 hours - and is a good source of gelatin.
  • Bone broth is typically made with bone and a small amount of meat. It's simmered for a very long period of time (anywhere from 8 to over 24 hours) and is a great source of gelatin, minerals, and protein.

Why should I drink bone broth?

Besides being delicious, bone broth is a nutrition powerhouse.

  1. Bone broth helps heal the gut. The gelatin in bone broth helps restore the lining of the gut and the good bacteria (probiotics) that live in your gut. In addition, drinking bone broth can reduce food sensitivities (like wheat or dairy) and supports healthy inflammation levels in the digestive tract.
  2. Bone broth is anti-aging. The collagen in bone broth helps form elastin and other compounds within skin that are key for maintaining youthful skin tone and texture. Studies have also shown that increasing collagen can decrease the appearance of cellulite.
  3. Bone broth is immune-boosting. It's estimated that 80% of your immune system is located in your gut (yep!!), so when you heal the gut, you're also increasing your immune strength, which means you'll get sick way less. Despite having a busy schedule AND living in a crowded city, I didn't get sick once this year. I know that keeping my gut healthy with bone broth and other superfoods was key to this.

How can I easily include bone broth in my diet?

Here are a few easy ways to incorporate bone broth into your daily diet:

  • Drink a cup in the morning (in place of coffee, if you want!) or as an afternoon pick me up
  • Make my Bone Broth Breakfast Soup
  • Use as the base for any soup or stew
  • Swap for water when cooking grains
  • Add a splash to sauteing veggies for extra flavor

I've also heard that you can freeze bone broth in ice cube trays and then add to smoothies, but I haven't tried this... yet!

How to make your own bone broth:

Making bone broth isn't hard, but it does require some time and effort. If you're not ready to make your own broth - no worries! Broth shops are popping up all over the place (stay tuned for my guide to NYC's bone broth scene!) and you can usually find some sort of broth at your local health foods store. I've also included some of my favorite bone broth delivery services below so you can have the good stuff shipped directly to your doorstep!

There are two essentials you'll need to make your own broth:

  1. Quality bones
  2. A large pot with a fitted lid, Crockpot (or other slow cooker) or InstantPot

Where to get your bones: Your broth will only be as good as the bones you use, so you want to get quality bones! I've found bones at some health foods stores and some Whole Foods. You may also find them from your local butcher or farmer's market.

You can buy the bones directly (often the case for beef bones) OR you can use leftover bones from a whole roasted chicken or turkey (I did this after Thanksgiving last year and it worked great!).

Which pot should I use? It's really up to you. I've made bone broth in a slow cooker and am currently hunting down some bones to try it in my InstantPot. These two sure make the process easier, because you can "set it and forget it" for most of the process. If you choose to make it on the stove in a traditional pot, you'll want to plan accordingly so that you can be around for the time it needs to simmer.

In making my own bone broth, I've exclusively used the recipe from Go with Your Gut by Robyn Youkilis. There are plenty of recipes online, but this recipe is easy to follow and includes beef, chicken, fish and veggie options. The rest of the recipes in the book are pretty fabulous too, so it's worth ordering yourself a copy! Order Go with Your Gut on Amazon.

Me checking out my homemade broth!

Me checking out my homemade broth!

Bone Broth Delivery Services:

  • BareBones - If you're looking for fun flavors and varieties, BareBones is your place. They have classic chicken, beef and turkey, as well as flavors like Tomato Spice and Rosemary Lemon. Currently their broth is shipped frozen, but I've heard that they will be switching over to shelf-stable broths soon. Order BareBones here.
  • BrothMasters - BrothMasters was started by a fellow Institute for Integrative Nutrition graduate and her mom! Their signature chicken bone broth is the most flavorful I've tried and is packd with organic onions, carrots, celery, garlic, lemon juice, parsley and bay leaves. Order BrothMasters here.
  • Kettle & Fire - Kettle and Fire was the first shelf stable broth (aka no fridge needed!) I discovered. They offer both beef and chicken variations that are delicious. Order Kettle + Fire Bone Broth here.
  • Thrive Market - I recently joined Thrive Market and was happy to see that they carry shelf stable bone broth. I was pleasantly surprised with the Thrive Market brand Beef Broth - it's rich in flavor and thicker (i.e. contains more of the gut healing gelatin) than many other shelf stable broths I've tried. Join Thrive Market here and receive 15% off your first order!
  • Amazon - YUP you can even order bone broth on Amazon! I've tried the Pacific Foods Organic Bone Broth - it's good and very affordable (I've also seen this at my local health foods store). If you don't have Amazon Prime already (fast, FREE shipping on all orders), use this link for a free trial membership: Try Amazon Prime for FREE Today!

Where can I get bone broth in NYC?

That's another whole post in itself ;) I'm actually putting together a guide, so make sure you're signed up for my newsletter list to be the first to know when this is available!

Sign up for my newsletter list here!

Additional reading:

Dr Axe - Bone Broth Benefits for Digestion, Arthritis and Cellulite

Nourished Kitchen - Bone Broth, Broths and Stocks

Wellness Mama - Bone Broth Benefits for Health


And that's a wrap folks. I hope this post has clearly answered some of your bone broth FAQs and highlighted the awesome benefits of this superfood! Got another question? Let me know in the comments below! As always, I love hearing from you.



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Bone Broth Breakfast Soup

This breakfast came about because I was searching for something that was warm, protein packed and easy to make. Enter: healthified egg drop soup!

To be honest, I've never had egg drop soup and I was always kind of scared to order it. But once I tried it at home I was hooked! This soup is so simple and so tasty, and right now it's exactly what my belly wants in the morning (especially since I've been skipping my bulletproof coffee and Superpowers Matcha Lattes).

Bone broth is an essential part of this recipe. Sure, you can use stock, but it won't taste as delicious OR be as beneficial for you bod. For more on the benefits of bone broth, read this post: Bone Broth 101.

Bone Broth Breakfast Soup

Bone Broth Breakfast Soup // gluten free, paleo


  • 2 cups bone broth (I prefer beef, but you can use chicken or turkey, or even a veggie broth)
  • 2 eggs
  • Large handful of greens (baby kale, spinach, watercress, etc!)
  • Sea salt and black pepper
  • 1 tsp ghee (or coconut oil or olive oil)
  • Optional add ins: fresh or dried herbs, leftover cooked veggies, cayenne pepper


  1. Heat the bone broth in a small pot over medium heat. Add the greens and cover to cook for a few minutes.
  2. When greens have wilted, push them off to the sides of the pot as best you can. Crack the eggs directly into the hot broth. Season eggs with salt and pepper.
  3. Continue to cook over medium heat until eggs are done. You can let the eggs poach in the hot liquid, or break the yolks and scramble 'em in (this is what I do most of the time!).
  4. Serve in a small bowl or mug, topped with a drizzle of ghee. Enjoy!

If you make this soup, I want to see it! Snap a photo and tag me @EmilyNachazel so I can drool over your soup creations!


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Thanksgiving Recap 2017

We don't mess around with Thanksgiving in my family - it seems like each year the food gets better and better (and our group gets bigger and bigger).

I am beyond thankful that we go big with veggies in our holiday meal, in fact in my mind they are the star of the show! Sure, we have turkey and stuffing and mashed potatoes, but we also have cauliflower and carrots and green beans and salad and more.


Here's what I contributed this year:

- My Perfect Pumpkin Bread - this is a great gluten free loaf to have around for breakfast, snacks or a sweet treat. I think it's best sliced, toasted and slathered with butter.

- ALL the roasted veggies - We did cauliflower with curry spices, root veggies (carrots, parsnips, turnips) with olive oil + salt + pepper, and squash (both acorn and delicata) with coconut oil + cinnamon + nutmeg. YUM.

- Saweet Potato Casserole with Crunchy Nut Topping - I've been making this healthified sweet potato casserole for the past few years. It's so good that my family now asks "Are you making that sweet potato dish again this year?" I usually skip the vegan butter and just use coconut oil, and add a little more spice to the topping.

- Kale Salad with Preserved Lemon and Candied Ginger - Kale salad is great for holiday meals because you can prep it in advance (dressing and all!) and it keeps for hours (and actually gets more delicious as the flavors meld together and soften the kale. This particular kale salad was a HUGE success - my cousin Jennifer even said "I've never said the words 'This kale is delicious' until today." Yeah, it's that good.

- Sunbutter Stuffed Dates - OMG you guys - I forgot how insanely delicious these little treats are. This time, I used nut-free sunbutter in the filling and they were SUCH a hit!

And here are some of the other delicious dishes we had at the meal:

- Twice Baked Sweet Potatoes, two ways

- Butternut Squash and Brussels Sprouts Casserole

- Roasted Brussels Sprouts with Bacon and Pomegrante Seeds

- Green Bean Casserole

- Green Beans with Lemon

- Beet and Orange Salad

- Gravlax with Pickled Onions and Creamy Dill Sauce

- Cornbread Stuffing (regular and gluten-free)

- Mashed Potatoes

- Turkey

- Gravy

- An assortment of cookies

- Raw chocolate

- TONS of pies: pumpkin, apple, berry and pecan

- Homemade whipped cream


Did you make anything for Thanksgiving this year? What was your favorite dish from your holiday table?

Kale Salad with Preserved Lemon and Candied Ginger

I've been on a massaged kale salad kick lately. Maybe it's because it's easy to make it in a big batch, maybe because it feels a little heartier that green leafy salad, or maybe because my body knows that kale really is just that good for me and the green stuff balances out the extra treats I've been having lately.

Although kale may not be the FIRST thing that pops into mind when you think of a dish to bring to a holiday meal, it's such a great option for those exact same reasons.

This particular massaged kale salad recipe is especially good for sharing because it really is delicious. The combination of the salty, tangy preserved lemons with the sweet ginger makes this salad truly crave-able.

My cousin Jennifer even said "I've never said the words 'This kale is delicious' until today."

Well then. Let's get to that recipe!


Kale Salad with Preserved Lemon and Candied Ginger // vegan, gluten free, paleo

Inspired by this recipe.


  • 4 bunches dinosaur kale
  • 1/4 cup raw apple cider vinegar
  • 3/4 cup avocado oil
  • Zest of 1 lemon
  • 3/4 teaspoons kosher salt
  • 1 tablespoon maple syrup or honey
  • Leaves from 8 sprigs of thyme
  • 4 tablespoons minced preserved lemon rind (plus some of the preserving liquid)
  • 4 tablespoons finely chopped candied ginger
  • 1 tablespoon fresh ginger root, grated


  1. Wash and prep your kale. Rinse kale, de-stem and slice leaves into thin ribbons.
  2. Make your dressing. In a small container, whisk together the apple cider vinegar, avocado oil, lemon zest, salt, maple syrup and thyme.
  3. Massage your kale. Add your prepped kale to a large bowl and pour in dressing. Using your hands, massage the dressing into the kale for 5-10 minutes, or until the kale has decreased in size significantly.
  4. Mix in preserved lemon, candied and fresh ginger. Taste and adjust seasonings as desired - you can add more salt and/or a little bit of the preserving liquid from the lemons.

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Healthy Thanksgiving Recipes 2017

I LOVE Thanksgiving. I loooooove the food and I love the traditions my family has created around the holiday over the years.

Like many families, we have our staples that are made year after year - cousin Arlene's cornbread stuffing, Dad's mushroom gravy, my grandma's cranberry and apple sauce and more. Each year I find a few new recipes to add to the table - I have so much fun looking over my favorite websites and blogs for inspiration.

This year I also asked some of my foodie friends for their favorite holiday recipes. The list below is a combination of my picks and theirs.

Now to choose which of these I'm actually going to make...


My Paleo Apple Pancakes

My Paleo Apple Pancakes

- Apple Pancakes - Emily Nachazel
- Paleo Pecan Crumble Pumpkin Loaf - Rachel Mansfield
- Fall Yogurt Parfait - Emily Nachazel
- Savory Breakfast Bowl - Breakfast Criminals
- Healthy Pumpkin Muffins - Robyn Youkilis
- Paleo Breakfast Hash with Sweet Potato - Diane Sanfilippo
- Vegan Sweet Potato Tempeh Hash - Gena Hamshaw

Simple Fall Slaw from Minimalist Baker

Simple Fall Slaw from Minimalist Baker

- Simple Fall Slaw - Minimalist Baker
- Kale Salad with Pear and Walnuts - Robyn Youkilis
- Dijon Roasted Brussels Sprouts - Robyn Youkilis
- Turmeric Roasted Root Veggies - Balanced Life Leslie
- Make-Ahead Roasted Butternut Squash Casserole - Oh She Glows
- Caramelized Carrots - Lula Brown
- Roasted Veggies with Cider Bourbon Glaze - The Chalkboard Mag
- Creamy Cauliflower Soup - Lula Brown
- Mashed Cauliflower - Emily Nachazel

Whole Roasted Cauliflower from Tasty Plan

Whole Roasted Cauliflower from Tasty Plan

Tahini Bombs from Minimalist Baker

Tahini Bombs from Minimalist Baker

- Vegan White Chocolate Truffles - Minimalist Baker
- Sweet Potato Brownies - Paleomg
- Cinnamon Spice Pumpkin Bars - Alyssa Gagarin
- Kabocha Mini Molten Cake Cups - Sasha Yoga Wellness
- Orange and Turmeric Flan - Tasty Plan
- Pumpkin Coconut Yogurt Cheesecake - Sasha Yoga Wellness
- Almond Butter Freezer Fudge - Emily Nachazel
- Tahini Bombs - Minimalist Baker

My Superfood Hot Cocoa

My Superfood Hot Cocoa

- Fire Up Ginger Tea - Emily Nachazel
- Pumpkin Spice Latte Smoothie - Shut The Kale Up  
- Superfood Cocoa - Emily Nachazel
- Winter Bourbon Smash - Minimalist Baker
- Kombucha Cocktail - Emily Nachazel

Healing Greens Soup from Robyn Youkilis (photo by me!)

Healing Greens Soup from Robyn Youkilis (photo by me!)

- Healing Greens Soup - Robyn Youkilis
- Healing Kitchari - Sasha Yoga Wellness
- Turkey Bone Broth - Kettle and Fire

If you were inspired to make one of these recipes, I'd love to hear from you! Leave a comment below OR, better yet, snap a photo of your Thanksgiving plate and post it to social media. Don't forget to tag me @EmilyNachazel so I can see your delicious creations!

Happy cooking and eating!


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Paleo Apple Pancakes

This recipe was born because I REALLY wanted pancakes, but I was super low on ingredients. I looked in my fridge and saw I had eggs and apples and wondered "Could I make my Paleo Banana Pancakes but with apple instead of banana?"

I decided to try. When I first scooped the pancake batter into my pan, I thought this experimental recipe was going to be a flop, but lo and behold these bad boys turned out AMAZING (and I've made them 3 times since that original creation)!


Paleo Apple Pancakes // gluten free, grain free, dairy free, refined sugar free


  • 1 small apple, cored
  • 2 large eggs
  • 2 tablespoons coconut flour
  • Dash cinnamon
  • Pinch of sea salt
  • 1/2 tsp vanilla
  • 1 tbsp coconut oil
  • Toppings of choice: more diced apple, cinnamon, honey or maple syrup, nuts or nut butter


  1. Add apple to your high speed blender or food processor and pulse until apple is shredded. Add all other ingredients except coconut oil and blend until combined.
  2. Heat coconut oil in a large pan over medium heat. Spoon batter onto hot pan to make 4-5 pancakes. You may need to flatten out or shape the batter with a spoon. Note: The batter will likely not look like traditional pancake batter, and cakes may even appear a little chunky when you first spoon batter onto the pan. This is okay!
  3. Let the cakes cook until edges begin to brown, about 5 minutes. Gently flip and cook for a few minutes until lightly browned on the second side.
  4. Serve with toppings of choice!

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Is your diet missing this?

This past weekend I had the pleasure of helping run a retreat for some of the ladies I coach with Robyn. On Sunday, we had a special guest teacher come teach us all about adaptogens, a special class of healing plants that help balance, restore and protect the body. We learned about which of these superfoods are best for stress, which are good for your hormones and which support glowing skin. I've talked about some of these before, like maca and ashwaganda, and they are featured in many of my recipes like this Superfood Hot Cocoa and this Berry Avocado Beauty Smoothie.

However, my biggest takeaway from Jamie's talk was NOT that I needed more of these herbs in my life. I realized there was something else missing from my diet.

I needed more intention with my food.

What do I mean by that? Essentially I needed to more strongly believe that my food (and drinks!) is good for me and helping me feel my best.

As someone who's struggled with digestive issues, it can sometimes feel like food is the enemy. Is this going to make me bloated? Will I have a stomach ache after eating this? Will this give me heartburn?

Sure, food itself can be healing or harmful, but it's actually your thoughts that have more power to improve your health.

Does this feel a little too woo-woo for you? I hear you - I was a skeptic too. But it turns out there have been multiple experiments proving that our thoughts and feelings towards food can cause it to go bad faster. 

This article does a good job of summarizing some of the most profound studies: I Said Mean Things to an Apple for a Week to See if it Rotted Faster.

"The bottom line: If this is what bad vibes can do... imagine what they are doing to our human bodies."

Basically, you can eat the same exact thing as someone else, but if you BELIEVE it will make you feel sick or bloated, it likely will. Luckily for us, the opposite is also true: if you think that your food is going to make you feel great, it will.

The cool part about adaptogens (and any food really) is that they each have different healing qualities, which means you can use them sort of like medicine. This gives you the opportunity to set an intention around your food.

Here's how I'm practicing this: Most mornings, I have some sort of tea or blended superfood latte. Instead of just throwing ALL the healthy ingredients into my Vitamix, I'm taking a minute to check in with how I feel and what I need. For example, do I want to feel more energized and focused today? Or more chill? Does my body need something that will lift my spirits, or soothe an troubled belly?

I'll then add the ingredients that support that feeling, and take a quick moment with each to think about what that specific ingredient can do for me. Then as I'm sipping my drink, I'll say to myself "This is my healing drink."

My healing drink this morning!

My healing drink this morning!

You can do this with superfoods or adapotgens, if you're into them, but also with your regular food. Take a breath and say a prayer, blessing or just a quick thank you before you dive in.

Believe that your food will heal you, and it will.

Do you set an intention with your food? What's your practice and how do you see it impact how you feel? I'd love to hear your experience - leave a comment below and let me know!


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Will you do this with me?

As you read this post, I'm packing up and moving out of my little studio apartment. My brain isn't quite sure WHY I chose this week to move. Like I mentioned on Friday, I've got a lot going on (starting to feel like a broken record when I say this... anyone else??) but hey it's happening!

Anyways, to say I've been stressed would be an understatement. As a health coach and yoga teacher, I know very well the impact stress can have on the body and mind. Here's how I've seen it play out for me:

  • My cravings for chocolate are out of control
  • My belly feels bloated no matter what I eat
  • I've put on a few pounds seemingly overnight
  • My sleep has been okay, but not great. I've been waking up a little earlier than I like and not feeling totally well rested
  • Most importantly, my mood is all over the place. I'm not my calm, level-headed self - I find little things impact me and there's quite a bit of negative self talk going on.

Can you relate? Have you been stressed lately? Have you seen (or felt) the impact of stress on your body?

I'm not pointing out all these things to bash myself - instead I'm reminding myself to be compassionate and recognize that all these "symptoms" are totally understandable given the situation.

However, being compassionate and loving myself as I am right now does not mean I can't want things to change.

Which is why I'm super stoked for Robyn's coaching program that's stars this Wednesday: Your Healthiest You Group Coaching Program.

I help run this program and I've shared about it with you before, but I'm especially excited that we're starting it again this week because it's exactly what I need right now to get back to basics and start feeling better in my body (without going on some restrictive diet or detox or all consuming exercise plan, because who has time for that??).


Join me for this.png

Your Healthiest You is a 6 week virtual coaching program where you'll receive all of our best coaching, tips and recipes in one well-organized, easy to follow and FUN place. You'll get the must-know info PLUS the support and accountability.

Though this program, I learned how to:

  • Find my "food voice" (i.e. how to stop listening to what EVERYONE else is saying and listen to my own body instead)
  • Poop regularly without coffee or laxatives (yep)
  • Establish a meditation practice that I actually look forward to
  • Not feel crazy if I missed a workout and how to have a healthier relationship with exercise
  • Bring my hormones back to balance (HELLO gorgeous skin!)
  • Love my body. Yes I know that sounds corny but it's true. I went 28 years of my life disconnected from my physical body, seeing it as something seperate from ME, instead of loving and accepting it for what it is (my home!!) EVEN when parts of it don't work perfectly or look exactly like I'd wish.
  • And so much more!

Here's how it works:

  • Each week you’ll receive a recorded coaching call that will be a mix of topic focused coaching and Q&A (that you can listen to whenever works with your schedule!) >> check exactly what topics we’ll be covering each week HERE: Your Healthiest You details

  • You’ll receive a Topic and Tips Guide that contains important call overview notes and what to focus on - essentially a cheat sheet!

  • You’ll also have a Playsheet to workshop each topic. (aka your “homework”)

  • And a new set of recipes and shopping guide so you don’t have to think about what you’re going to make that week!
  • Finally you’ll have access to an exclusive YHY Community Facebook group to connect, share, ask questions and be inspired.

PLUS, just for you, when you join you'll also receive a BONUS one-on-one coaching session with ME! I helped to create this program and have gone through it multiple times so together we will put together a game plan for how you can get the most out of your experience.

We start WEDNESDAY (November 1st). If this email sparked anything inside of you, click here to learn more and enroll: Your Healthiest You 6 Week Coaching Program.

Not sure if this is the program or time for you, or have questions not answered on website? Hit reply to this email and we'll figure out a time to hop on the phone and chat today.

Will you do this with me? I hope so.


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Superfood Hot Cocoa

It's FINALLY feeling like fall here in NYC which means it FINALLY feels appropriate for me to start sharing cool weather recipes! While I'm totally a warm weather gal, I am looking forward to more warm, grounding foods as the temperature drops: soups, roasted root vegetables and winter squashes, broth, everything cinnamon and THIS amazing hot cocoa.

I started making this superfood powered hot cocoa when I was in Maine in August - the nights can be cool up there (even in the summer) and I found myself waking up craving something sweet and warm. I had stopped drinking coffee and matcha, so I decided to play around with a caffeine-free alternative to my beloved bulletproof-style lattes, and thus this drink was born!

Fun fact: Cacao does not contain caffeine. I always thought it did, because of the effect it had on my body. Nope! Cacao (and thus chocolate) does contain theobromine, which is an alkaloid similar to caffeine. Theobromine is a stimulant, which is why many people (myself included!) feel a buzz from eating chocolate and thus avoid it at night. 

I love having this drink in the morning because it gives me a noticeable boost without a crash or "caffeine hangover." (not sure if that's a thing or if I just made that up!). In addition to the cacao, my Superfood Hot Cocoa contains maca which is an energizing herb and ashwaganda which is an herb that helps your body adapt to stress. I also like to add in some collagen powder for added protein and it's gut-healing benefits.

Whether you're looking for a coffee alternative or simply a fun superfood infused beverage to mix up your morning routine, I hope you'll try this recipe. If you do, let me know how it goes! I love it when you guys leave comments or post photos on social media - make sure to tag me @EmilyNachazel so I don't miss it!


Superfood Hot Cocoa // paleo, dairy free, gluten free, refined sugar free


  • 2 scoops collagen (I like Vital Proteins)
  • 2 cups hot water or non-dairy milk
  • 1 tsp vanilla
  • 2-3 tablespoons raw cacao or cocoa powder (I like my cocoa REALLY dark... so play with this and find what works for you!)
  • 1 tbsp coconut butter
  • 1/2 tsp maca powder
  • 1/4 tsp ashwaganda powder
  • Raw honey or stevia (if desired)
  • Dash sea salt (optional)


  1.  Add all ingredients to your high speed blender. Make sure your lid is secure and then blend, starting on the lowest setting and increasing to highest speed, for 30 seconds to 1 minute. Taste and add sweetener if desired, and blend again to incorporate. Pour into a mug and enjoy!

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I wrote this sweet letter to myself

Do you ever have the intention to eat a healthy breakfast, meditate or workout in the AM, but it never seems to end up happening? Or maybe it happens, but not really the way you planned and it doesn't leaving you feeling the way you want to feel?

When I find myself struggling to start my day in the way I KNOW makes me feel my best, I write myself a love letter.

Yep, a love letter.

Before I go to bed, I write a note to myself. I think about what would be supportive and motivating for me to hear in the morning; what I might tell a friend or loved one if they were struggling to do something really good for themselves.

Here's a note I wrote to myself a few weeks ago:

Wouldn't you want to read this in the AM?

Wouldn't you want to read this in the AM?

Then, I'll place the letter on my nightstand or somewhere else where I'll see it in the morning. When I wake up, I try to read this FIRST THING - before turning on my phone and checking social media, before breakfast, before I officially start my day.

Not so much of a writer? You can also leave yourself a voice note on your phone and listen to that first thing.

Even though I love my work, I often wake up with a seemingly endless to-do list running through my head, which can leave me feeling behind or like I'm not doing enough. And while I have SO many people in my life that regularly tell me what a GREAT job I'm doing, at the end of the day it's really only my perspective of me (and your perspective of you) that truly matters. I've found this "self love letter" the perfect way to show myself some appreciation; this practice also helps to shift those subconscious, limiting belief systems such as "I am not enough" or "I don't have enough time."

I don't do this every day, or every week for that matter, but every time I do it totally changes my attitude and mood for the better.

Try it: Tonight, write yourself a little note. It can be a full letter, or just one or two words that you think will be helpful for you to read in the AM. Put it on your bedside table or next to your pillow, and then make sure to actually read it before you start your day! You can also come back to it at any time throughout your day when you need a boost.

Have you ever written yourself a "love letter," or do you have a similar self-care practice that always sets you up for feeling great? I'd love to hear about it in the comments below.

I'm surprised I wrote this (but not really)

OMG you guys - I can't believe what I'm going to share with you today. It's probably the funniest thing I've read in awhile, and I WROTE IT!

This past Saturday, I received an email from my mom with the subject "Look what I found." She had just emailed me about discovering a computer charger while cleaning out my childhood room, so I figured this email was about something similar.

I was wrong - she hadn't found a missing electronic or once loved Beanie Baby (remember those??); she had found an essay I wrote in 5th or 6th grade about what I wanted to be when I grew up.

I read the two pages and immediately had to call her while I simultaneously forwarded the essay to a few of my closest friends. I could not believe what I had written and ultimately, what I had predicted, so long ago.

I'm sharing the original essay here, because it's just too funny and awesome not to, PLUS a limited time savings offer on the program that allowed me to live out my childhood dream.

Note: We believe the prompt for this paper was for me to write about my "dream job/life" as if I were 35 and looking back on the journey and obstacles that led me there.

Here she is:


What's most interesting to me is that I don't remember dreaming of having a career in food until much later in life (mid twenties). I guess I suppressed this desire in favor of more "reasonable" careers - for a while I wanted to be a lawyer, and then a math teacher, and finally I settled on probably THE most reasonable career: accounting.  There's nothing wrong with this path, except that it wasn't my passion.

I feel so fortunate that today I am living the life I always dreamed of (although still working on the house, husband and kids... but hey, I'm not even 30 yet!).

Everyday I get to wake up and do what I LOVE - I develop good-for-you recipes, research and write about the latest healthy restaurants and wellness trends. I work for another health coach who mentors and inspires me, and I honestly learn something new every day. I get to help our clients and community beat belly bloat, drop limiting beliefs and generally live their best lives. I live in one of the best cities in the world, although I do need to escape it every so often, and I DO since I'm able to do my work from just about anywhere.

Finding my way to this career that I'm passionate about all started when I enrolled in The Institute for Integrative Nutrition's Health Coach Training Program. As I've shared before, this program gave me both the tools AND the confidence I needed to leave my corporate job and pursue this "life of my dreams."

As I child, I thought that becoming a chef was the only career path available to me to follow my love of food. The Institute for Integrative Nutrition (IIN) taught me that there are SO many more options than just that.

Here are just a few examples of jobs held by my friends and fellow IIN grads:

  • Michelle is a health coach, personal trainer AND run coach. Part of her "job" is running with her clients - how cool??
  • Sasha teaches yoga and leads yoga retreats from Upstate New York to Costa Rica to Palm Springs. She hosts "Mindful Mornings" which are a combination of yoga, meditation and breakfast to help busy New Yorkers start the day right.
  • Amy runs a corporate wellness biz - she speaks at companies and teaches employees how to snack smarter, squeeze in exercise and still feel good despite long hours.
  • Leslie helps her clients eat healthier by meal prepping for them. She also co-founded a company called Holistic Happening that hosts fun wellness events all around NYC!
  • Erika was one of the key founders of a wildly successful boutique fitness company in Washington, DC. She now works with entrepreneurs and small businesses on their financial wellness.

Other health coaches have gone on to start healthy snack companies, open juice and wellness cafes and become best selling authors; they've been featured on TV and reality shows, in fashion magazines and all over healthy living blogs.

Check out this post for more stories from IIN grads and ideas for WHAT you can do as a health coach: Careers of IIN Graduates

If ANY of this sounds of interest to you, I encourage you to check out IIN's Health Coach Training Program. You can sample a class for free using the link below and get a "taste" for what it's like to be a student.

IIN Sample Class (a taste for what it's like to be a student)

IIN Curriculum Guide (what's included in the training!)

MY IIN Story (how the program gave me the confidence to leave my corporate job!)

PLUS, I've partnered with IIN to offer YOU some juicy extras if you mention my name (Emily Nachazel) when you enroll:

- You'll receive $$$ off tuition (email me for the specific details)

- You'll also receive a private mentoring session with me. I'll help you clarify what you want to do with the IIN training (or how you want to apply it to your life), and help you put that into action.

Email me for specific details, or if you have ANY questions on the program or my experience. I'm more than happy to hop on the phone and help you decide if this is the right fit for you.

The next IIN class begins on September 18th, 2017.

Email me at emily@emilynachazel.com if you have ANY questions. You can also chat directly with the IIN Admissions team (they ROCK!) by calling (877) 733-1520. Remember to mention my name to receive that special savings when you enroll!

Careers of IIN Graduates

When I started writing THIS post about my nutrition school, The Institute for Integrative Nutrition, I knew I wanted to include some of the AWESOME things my colleagues have done since graduating from IIN's Health Coach Training Program. Yes, many people go on to work as health coaches, but there are SO many other ways this training can be applied, both professionally and personally.

In this blog post I'm going to introduce you to some of my fellow IIN grads and how they've used what they learned at IIN to transform their careers, their families and their lives.

If reading these stories spark something inside of you, even just the "I want to learn more" thought, I encourage you to check out this FREE sample class from IIN: Institute for Integrative Nutrition Sample Class.

There's a special savings going on right now. All you have to do is mention my name (Emily Nachazel!) when you enroll and you'll save some big $$$ + receive a mentoring session with me (see details at the end of this post).

Before I get into the stories, I want to take a minute to introduce myself.

Not the most "professional" photo but I think this captures my spirit ;)

Not the most "professional" photo but I think this captures my spirit ;)

For those of you who don't know me, I'm Emily (hi and welcome to my blog!!!). I'm an IIN Health Coach, Yoga Instructor and self-proclaimed wellness NERD based in Brooklyn, NY. I graduated from IIN about 3.5 years ago at the same time as I quit my corporate job in public accounting. Since then, I've worn A LOT of different hats: I've coached clients one-on-one; I've run group programs; I've taught yoga in studios, at offices and privately at home; I've facilitated yoga challenges; I've dabbled in corporate wellness and even done some business coaching. I've also been that girl handing out samples at Whole Foods and worked as a personal assistant to a coach I deeply admire. I knew I wanted to work in the wellness world, but it took me experimenting in all these different arenas to find my current career path that I truly love.

Right now, my main job is working for another health coach (HEY ROBYN!!) - I help run her business and coach clients under her brand. I love this role because it meshes my business background with my love for all things health and wellness. I also enjoy being a part of a team, learning from someone who inspires me, and the steady paycheck. On the side, I write this blog! I develop good-for-you recipes, research and write about the latest healthy restaurants and wellness trends. I live in one of the best cities in the world, although I do need to escape it every so often, and I DO since I'm able to do my work from just about anywhere.

Now I'd like to introduce you to my friends, fellow IIN grads and overall AWESOME people:

sasha yoga brooklyn.jpg

SASHA NELSON // @sashayogawellness / sashayogawellness.com


When I first found Integrative Nutrition, I was not completely convinced that I would wind up coaching - I actually worked for the school in admissions for a few months before deciding to try the program. After telling a few friends I had received the certification, I began getting a few requests asking what services I offered based on what I had learned, and so I fell into a few clients - no more than two at a time - shortly after graduating. I had also just started teaching yoga, and found it to be wonderfully complementary under the umbrella of health and wellness - as many teachers and coaches often do. I used my knowledge and tools from both IIN and teacher training in my mindfulness practices on and off the mat in my personal life, from asana to cooking, and covered overlapping topics like compassion and bio-diversity in both my teaching and coaching. The business skills I learned from my M.F.A. program for Fashion Merchandising at Academy of Art University - where I studied sustainability in fashion - and also from IIN's specific business in wellness platform still help me to stay organized as I continue to grow and develop. I feel supported and encouraged to stay active in my community through events, newsletters and blog posts, group and private classes, networking and exploring various opportunities to share my love for this work. I have recently begun hosting Mindful Mornings with my friend and fellow teacher, Aditi Shah, where we bridge the gap between mindfulness practices and how they relate to food, yoga, meditation, self-care and community. I still take clients and consistently notice the crossover from yoga to wellness in one-on-one sessions. I am curious and excited to keep evolving, learning, and spreading the health - thanks to the teachings of yoga and the spark that Integrative Nutrition helped to ignite.

Michelle Cady Square Headshot.jpg

MICHELLE CADY // @michellefitvista / fitvista.com


I used my education at the Institute for Integrative Nutrition to start my own health coaching business, I named FitVista in 2015. During my year at IIN, I also trained and got certified as a Personal Trainer at Equinox gyms in New York City and added personal training and running coaching to my repertoire of skills and education. Now my business represents many elements wellness and I work virtually with driven private clients to optimize their Nutrition, Fitness and Wellness over personalized six month health coaching programs. Over 70% of my business is 1-1 private health coaching, and the rest is a legacy training and running clients and ad-hoc wellness projects. I highly recommend diversified revenue streams for your business and brand as you start out! I'm building out my corporate wellness business with select partners this Fall 2017 and also writing my first book through IIN's Launch Your Dream Book Graduate level Course. Since I'm a nut about education (and rave about IIN's program!), I'm also taking their graduate level Hormone Health Course this Fall. When I can, I blog, write for the media on stress and self-care and post on Instagram at @michellefitvista.


LESLIE MCDONALD // @balanced_life_leslie / balancedlife-leslie.com


I graduated from IIN in March 2017 but did not follow the traditional health coach route (i.e. working with individual health coaching clients).  Instead, I created businesses that allow me to bring together the community and share my love for cooking, fitness and spirituality.  I co-founded Holistic Happening, where my partner at I host interactive wellness events in NYC that combine fitness and food.  The goal is to show people that wellness is accessible and fun!  Events feature a 45-minute yoga class followed by an anti-inflammatory meal (made by me!) that is shared at a communal table.  We provide all of the recipes for the dishes so people can go home and make these nourishing and healing foods on their own. 

My second job that I started after IIN is meal prepping for others.  For me, meal prepping has been a key to success when staying healthy because it allows me to live my life without worrying about what I'm going to eat.  I have been meal prepping for myself for years and only with the help of IIN did I see it as a possible career. 

Finally, I share what I’m eating and doing daily to take care of myself on Instagram. What started as an outlet for me to connect with other like minded individuals now is a big part of my brand and business! Companies reach out to me to review their products or services. It feels like a dream that I actually get paid for simply sharing about things I love.


BLAIR BADENHOP // @blairbadenhop / blairbadenhop.com


For the past 3 years, I've been running a fulltime business as a copywriter and brand strategist for health coaches and wellness entrepreneurs. I absolutely LOVE helping my clients nail down their unique value, message, target audience, and overall brand identity. I believe that the only way for entrepreneurs to differentiate themselves in the industry is to really tap into and own their unique set of experiences, qualities, and interests. And getting that clarity and focus from the beginning is oh-so important! My health coaching education at IIN definitely helped me find this pathway to branding and marketing. I've always been a writer and have a marketing background, so while I was health coaching part-time, I was also building this consulting business. Which then grew into a copywriting and brand strategy business.


ERIKA ELKO // @emelko


After graduating from IIN, I gained the confidence to leave a corporate job and went to work for [solidcore] - a boutique fitness startup based in Washington, DC. I started as the Director of Business Development and brought both my background in health and wellness and my business knowledge to the team and quickly moved my way up as the company's first VP of Finance and Operations - it was a perfect fit for me since I went to school for Accounting and Operations Management. The role showed me how I could combine my passion for all things health and fitness with my business training. After I helped grow the business from one studio to over 15, I was ready to branch out in a new industry to help diversify my small business knowledge and get experience in other fields.

Now, in addition to my "day job" in accounting, I do consulting work for a number of start ups in the wellness world. I really enjoy having my hand in a little bit of everything because no two clients are ever the same and it keeps me on my toes. Best of all, I continue to learn myself about new industries and the dynamics of many small businesses and enjoy the challenge of finding solutions that work for my clients.


AMY JAROSKY // @healthyvices / healthyvices.com


Having worked at a large hedge fund for over ten years, I fully understand the many stressors of corporate life. When I left my job and enrolled at the Institute for Integrative Nutrition, I knew I wanted to help professional men and women balance a healthy diet and lifestyle while climbing the corporate ladder. IIN has provided me with the tools (and confidence!) to speak at large companies and reach thousands of hardworking employees. By presenting healthy snack ideas, desk exercises, short office meditations, etc., professionals can incorporate easy, practical tips into their busy routines so they can perform their best at the office. Corporate wellness is an incredibly rewarding niche and I feel blessed to be able to spread my message.

STEPHANIE KIRYLYCH // @stephaniekirlych / spiritedwellbeing.com


I'm working full-time as the director of academic advising at UNH Manchester and part-time in my coaching practice Spirited Well-being. I never imagined being able to bring my IIN training and love all of things holistic health into my full-time job but it's been so natural. Along with supporting my students in their academic experiences, I teach them mindfulness, healthy habits, strategies for managing stress, and use the circle of life activity. I also incorporate health and wellness into the way I run my department. We focus on self-care in our staff meetings, hold my staff accountable on their health goals and teach yoga we can do at our desks. While my ultimate goal is to transition my business to full-time, I am grateful that I found a way to merge my passion with my current day job!


If ANY of these stories sparked an interest in you, I encourage you to check out IIN's Health Coach Training Program. You can sample a class for free using the link below and get a "taste" for what it's like to be a student.

IIN Sample Class (a taste for what it's like to be a student)

IIN Curriculum Guide (what's included in the training!)

MY IIN Story (how the program gave me the confidence to leave my corporate job!)

I've partnered with IIN to offer YOU some juicy extras if you mention my name (Emily Nachazel) when you enroll:

- You'll receive $$$ off tuition (email me for the specific details)

- You'll also receive a private mentoring session with me. I'll help you clarify what you want to do with the IIN training (or how you want to apply it to your life), and help you put that into action.

The next IIN class begins on September 18th, 2017.

Email me at emily@emilynachazel.com if you have ANY questions. You can also chat directly with the IIN Admissions team (they ROCK!) by calling (877) 733-1520. Remember to mention my name to receive that special savings when you enroll!


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Summer 17 Reflection

So long Summer 2017, I'll miss you but honestly, you were not what I expected.

Back in the spring I dreamed of living in my bikini and endless beach days, nights spent sipping cocktails and dancing and having way too much FUN. I had visions of finally feeling REALLY really good in my body, of crushing running races, of falling in love with this crazy city, and with that special someone.

I had big dreams, none of which really came true. Don't get me wrong, there was plenty of magic the past few months, but they've also been a challenge. I stopped running. I don't have those toned abs. I'm still confused what I'm doing in NYC, and still single.


As I watched the sunset tonight, the last official night of summer, I felt my heart ache and tears in my eyes, but not because I'm sad or disappointed or feeling regret. Seeing the sun set and the moon rise reminded me that it's all part of the cycle - the moments of pure joy, of freedom, of soul connection, AND the moments of loneliness, of self doubt, of pain. It's all temporary, it's always changing, and just like the sun and moon, there's something much bigger than you or I pulling the strings.

What I have learned this summer is to appreciate it all and to be present in the hurt just as much as I'm present in the good. That's life, that's actually living, that's having a human experience. THAT is what connects us no matter what you are and what you do or don't believe in. And isn't that what we're all looking for after all?


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Copycat Rx Bars

My first office job was working as a Camp Registrar the summer before my second year of college. I was in charge of everything camp registration and organization for a whole bunch of day camps, but I worked in the office mostly - making sure all the campers were squared away and our documentation was in place. I actually loved this job - I felt like I was getting paid SO much (especially compared to the life guarding gig I had been working for a few years) AND I really enjoyed the stability and consistency of my days.

It was around this time that I started getting into healthy eating and more into running. I would workout pretty much every day after work, around 5PM or so. I packed my lunches (usually BIG salads or wraps with leftovers from dinner the night before) and always brought an energy bar to eat a hour before I left work to hit the gym or go for a run.

Luna bars were my favorite (Nutz Over Chocolate was my JAM!) but I switched things up and tried all the "healthy" bars out there: Nature's Valley, ZonePerfect, ZBars (the kid's Clif bar), Balance, and more.

A lot of these bars sure were tasty, but, as I learned later on in my wellness journey, all the "stuff" in them wasn't the best for my belly. I recently Googled the ingredients in one of my old favorite bars, and here's what came up:

Screen Shot 2017-08-19 at 6.36.15 PM.png

That's a lot of stuff! I didn't know it back then, but a lot of these ingredients (common in so many energy or protein bars) can cause tummy trouble: soy, sugar, peanuts, and vegetable oils.

A few years ago I realized that while bars were super convenient, they weren't the best for my belly. I started to be more discerning about the bars I was buying (looking at the type and number of ingredients), and even started making some of my own variations!

Today I'm sharing my current favorite homemade energy bar recipe. These bars are modeled after the recently popular Rx bars. I found Rx bars this year - I love the minimal ingredients and higher than average protein content. Like with so many things, I wanted to try my hand at making them myself, and hence these recipes were born!

These bars are tasty, simple to make, and a bit easier on your gut (and your wallet!) than most store bought bars. One of my yoga students even said she liked these bars BETTER than the real Rx bars. If that's not a compliment, I don't know what is!

Copycat Rx Bars

Copycat Rx Bars // gluten free, dairy free, paleo, vegetarian

Chocolate Sea Salt Ingredients:

  • 1 heaping cup pitted dates
  • 3/4 cup egg white protein powder
  • 3/4 cup raw almonds
  • 1/4 cup raw cashews
  • 1 tsp vanilla extract
  • 1/3 cup raw cacao powder
  • 1 tsp sea salt
  • 1 tbsp hot water (add more if needed)

Coffee Cacao Ingredients:

  • 1 cup pitted dates
  • 3/4 cup egg white protein powder
  • 1 cup raw almonds (you can also do 1/2 cup almonds and 1/2 cup raw cashews)
  • 4 tsp instant coffee
  • 1/4 cup raw cacao nibs
  • dash sea salt
  • 1 tbsp hot water (add more if needed)


1. Add all ingredients except water to your food processor or Vitamix blender and pulse until everything is finely chopped.

2. Add 1 tbsp hot water and pulse some more. Add the least amount of water possible - just enough to get the ingredients to start to stick together like a dough. **Note: Be careful adding too much water. I did 2 tbsp in one batch and it was way too much and my bars turned out pretty sticky. Not the end of the world, but not ideal.

3. Line an 8x8 baking dish with parchment paper. Press the dough into the pan so it's evenly distributed and there are no holes.

4. Place dish in freezer for 15-20 minutes. Remove and slice into 10-12 bars. Return to freezer until you are ready to eat!

Note: These bars call for egg white protein, as that's what Rx uses in their bars. I'm sure you could swap it for any neutral protein powder or collagen peptides.

If you liked these, I think you'd love my other homemade bar recipes:

Do you eat energy bars or protein bars? Do you have a store bought favorite, or do you make your own? Let me know in the comments below!

Healthy Travel - Kittery, Maine

I've been coming to Maine at least once a year since I was born. My extended family has a home in Kittery, which is a little seaside town at the southern most tip of the state, and my grandma lives here during the summer. It's my "happy place."

It's been pretty incredible to see Kittery (and the bigger, neighboring town of Portsmouth, New Hampshire) grow and change over my lifetime. I remember a time when there was no cell service, internet or TV at our home (I used to WRITE letters to my friends and boyfriends back in the day!), and grocery and restaurant options were very limited. Nowadays, we have WiFi, and even some spotty cell service down on the beach, and quite a few delicious and healthy spots to eat at.

In this post I'm sharing my favorite things to eat, see and do in Kittery. We don't eat out a TON here, so if you know the town and have additional spots to recommend, please leave them in the comments below!

Also, if you're interested in visiting Kittery, my family's home is available for rent one or two weeks out of the summer, as well as the full winter. You can check out our AirBnB listing here.


  • Rising Tide Natural Foods - A small natural foods store with bulk goods, snacks and even some vitamins and supplements. It's small and doesn't offer much in the way of produce, but a great place to grab those specialty items you likely won't find at the regular grocer.
  • Golden Harvest Produce Market - This used to be the only spot to get produce in town! While other supermarket's have popped up, I still love shopping at the Golden Harvest for fresh fruits and veggies. They also have pantry staples (granola, chips, fresh ground peanut butter, spices, crackers, etc) and a few specialty items (local milk and cheese, eggs, kombucha, ice cream, etc).
  • Sue's Seafood - Where to get fresh lobster, fish and seafood. A true local spot.
  • Terra Cotta Pasta Co - Fresh homemade pasta, ravioli, sauces and more. They also have some delicious pre-made meals and specialty items.
  • The Maine Squeeze - A fairy new juice and smoothie bar located in downtown Kittery. Pro tip: ask for their Chocoholic smoothie served in a bowl with toppings - it's DA BOMB!
  • Lil's Cafe - My go-to work spot in Kittery. Lil's has coffee, tea, matcha, baked goods and light bites, all served in a bright and friendly environment. Free wi-fi and plenty of seating makes it a great spot to get some work done, or spend a lazy morning.
  • Beach Pea Baking Co - Homemade baked goods, and the most amazing salads and sandwiches. Seriously, I'm quite particular when it comes to salads and the Beach Pea does them RIGHT. They do have gluten free bread, but only on certain days AND they sell out so call ahead to check first, if that's what you're going for. My gluten-loving friends should try their rosemary Fougasse bread - it's a family favorite of ours.
  •  Chauncey Creek Lobster Pier - Honestly, I've never eaten here (we always cook our lobsters at home!) BUT if you want to eat lobster with a beautiful view, Chauncey's is your spot. Chauncey's is a BYOB establishment - you can bring your own beer and wine, and any side dishes that they don't sell on site.
  • Mrs & Me Homemade Ice Cream - The BEST homemade ice cream. If they have it, get the Blueberry Pie flavor - it's to die for.
  • Bob's Clam Hut - No trip to Kittery is complete without a lunch or two at Bob's. Bob's is THE place to go for all your seafood dreams - fried clams, lobster rolls, and (my personal favorite) fresh haddock sandwiches. This is more of a casual spot - if you're looking for a sit down dinner, check out Bob's upscale sister restaurant: Robert's Maine Grill.
  • The Bagel Caboose - The spot to go to for bagels and breakfast sandwiches. They even now offer gluten free bagels and vegan cream cheese! Open early.
  • The Black Birch - If you're looking for a night out, The Black Birch is a great option with yummy food and drinks and a little bit younger crowd and vibe.
  • Anneke Jans - Anneke Jans is likely the fanciest place in Kittery, and it is delicious.


  • Beach it! Maine beaches are beautiful, especially in the summer - it's typically a little cooler and breezier than other East Coast beaches. Our beach is called Seapoint Beach and it's one of the more popular ones in town.
  • Kayak down Chauncey Creek - Kayaking down Chauncey Creek is a fun adventure and a great way to see some of the beautiful houses that line the creek. You'll want to plan your trip around high tide (the tides vary greatly around here). You can kayak down and around the creek, and even go all the way around Gerrish Island to Fort Foster or land back at Seapoint Beach for a longer trip.
  • Hike, bike, or walk around Fort Foster - Fort Foster is a town owned park in Kittery. There are a number of beaches (including a surfing beach) and trails that are great for walking, running or biking. There are also a few spots to picnic, so it's a good place to plan a whole day to visit. Kittery residents can get a season pass to the park, otherwise you'll pay a daily fee (it's worth it!).
  • Get your history fix at Fort McClary - For McClary is a former military defensive fortification at the mouth of the Piscataqua River. It's an interesting place to check out - there's some structures you can poke around and sometimes they do historical reenactments.
  • Shop at the Kittery Outlets - When I was a kid, we'd do all our back to school shopping at the Kittery Outlets! They're still some of the best on the East Coast and a popular rainy day activity here in Kittery.
  • Learn about lobsters - Last year my fam and I went on a boat tour where we learned ALL about lobsters and the lobster fishing industry - it was SUPER interesting, and a nice way to spend a day out on the water. There's a few different options for tours - this is the one we went with.
  • Go blueberry picking! You MUST eat blueberries when you are in Maine, and (when possible) we like to pick em ourselves! This is a fun activity for the whole family. Here's the farm we usually go to, but there are quite a few options - call ahead to make sure the berries are ready to be picked.

While we stay in Kittery MOST of the time, there are other cute towns nearby that are worth making a trip to if you're in the area. Here are a few:

  • Portsmouth, New Hampshire - My personal favorite and most frequently visited (I go to yoga here and it's home to my favorite health foods store). I'm going to write a seperate post with my full list of recommendations in Portsmouth because there are many!
  • York Beach, Maine - York is a super popular beach town just north of Kittery. If you head here, be sure to stop by The Goldenrod for brunch and some salt water taffy.
  • Kennebunkport, Maine - Another picaresque, coastal town, made famous by George H. W. Bush (the Bush family summer home is located here). 
  • Cape Neddick, Maine - Sometimes we head here to check out the Nubble Light lighthouse. It's beautiful and a great spot for that classic Maine lighthouse-in-the-background photo.
  • Ogunquit, Maine - Another popular beach town that's great for both a day trip or a full week's stay. Nearby, the Marginal Way is a cliff walk with coastal views and a lighthouse.

Reading back over this post, I feel like I only scratched the surface of all the amazing things to do, see and EAT in Kittery. I hope this post gives you a taste for what it's like to visit this special town, and gives you some ideas for what to check out if you do decide to visit!

Have you ever been to Maine? What was the most memorable experience for you?


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I've never done this before

This afternoon, I have a flight to Portland, Oregon, but I won't be getting on that plane, or any plane for that matter. I'm purposefully missing my flight.

I've never done anything like this before. Sure, I've missed a connecting flight, or had to change flights and pay ridiculous fees, but I've never NOT showed up to the airport when there's a seat on a plane with my name on it.

I love to travel and look forward to any trip, big or small. I love packing up my essentials, cleaning my apartment, and that moment when I lock the door knowing that I'll have another adventure under my belt when I return.

So why am I missing this flight? Why am I choosing to skip what was sure to be an epic trip?

Because my gut told me to.

About a month ago, I starting having doubts about the trip. I was meant to fly out to Portland to run the Hood to Coast Relay, and then head down to Cali for a week of working and playing in Los Angeles. My tickets were booked, I had made arrangements for where I was staying and I had pulled together a list of all the cool spots I wanted to check out in each city.

I took a similar trip last year (a bit longer, with a few more stops) and it was incredible. But this year, something felt off. I wasn't as excited to hang out at all my favorite places in LA, and just thinking about running the race made me want to crawl back in bed and sleep for a week. Every time I went to plan something for this trip, it felt HARD. I was confused - why didn't this feel FUN? Why wasn't I getting that giddy feeling I always do before I travel?

As I've shared on Instagram stories, I haven't been running much at all the past month, so I thought maybe the race was getting me down. I'm working with a naturopathic doctor to heal some hormonal stuff (I'll be sharing more about this too, at some point!), and taking a break from running, and COFFEE, has been part of that process.

After much discussion with a few close friends, I made the decision not to run the race. Between the intense running and sleepless nights, I realized that this was not supportive of my healing process. It was hard to tell my team that they needed to find a replacement for me just 3 weeks out, but I knew I was making the right move.

While I felt relieved about not having to run the race, I still didn't feel that lightness or excitement that I usually feel around travel.

And then it hit me: the entire trip was not in alignment with my intention for the rest of the summer.

During our weekly Rockstar coaching call last week, Robyn asked the group to get clear on how we each wanted to feel when the summer ends. She actually asked us to DRAW this out first before putting words down.

Here's what I drew:

Do you think she looks like me? ;)

Do you think she looks like me? ;)

My desire was to end the summer feeling light and rested; to complete little to-dos and projects so I have energy and space to take on NEW things in the fall; to be grounded by my daily routines and feel like my days and weeks have a flow.

As soon as I wrote this down I realized THIS was why my West Coast trip felt so off. How could I be well rested if I was taking red eye flights and sleeping in strange beds? How could I finish up my personal projects if I wasn't at my own apartment? How could I find my daily flow if I was trying to check out a new health foods store or yoga studio each day?

I realized I couldn't. So what should I do? How could I support this intention?

A little voice in my head said STAY HERE.

I listened. I decided to stay on the East Coast. To stay in Maine a little while longer, where I can go to sleep early and wake up with the sun. Where I can write and work and focus. Where I can take a few steps from my bed and be in nature. Where I can cook in a BIG ol' kitchen. Where I can hang out with my 95-year old grandmother who grounds me and inspires me.

So here I am. In a little sleepy town in Maine, missing my flights to some of the greatest cities on the West Coast, and I couldn't be happier about it.

How do you want to feel when the summer is over in two weeks? What can you do to support that intention? Or maybe what do you need to change or cancel so that you can feel the way you want to feel when Labor Day rolls around?


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Healthy Travel - Portland, Oregon

Last year around this time, I spent an epic 6 weeks on the west coast escaping the end of NYC summer and exploring all the healthy food, beautiful sights and chill vibes California and Oregon have to offer.

You can read about my California adventures here:

I ended this trip with a week in Portland, Oregon. I came to run a relay race: the infamous Hood to Coast 200-mile relay (read about my experience here: Hood To Coast Race Recap), but I ended up falling in love with Portland. Since I won't be visiting Portland for the race this year, I decided NOW would be a good time to revisit my photos and notes from that trip and document all of the awesome eats and sights I found while I was there.


  • Prasad Cafe - A vegan and gluten free cafe in the Pearl District with hearty bowls and salads, smoothies, baked goods, coffee and tea. We ate here more than once - the salads are that good!
  • Harlow - Harlow is the slightly more upscale, sister restaurant to Prasad. I didn't make it here during my trip, but I've sent a few friends and it's gotten RAVE reviews. It's 100% gluten free and vegetarian (they serve eggs here but not at Prasad).
  • The Dragonfly Coffee House - The cutest little coffee shop in NW Portland. I came here for delicious coffee (they have every type of non-dairy milk you can imagine: hemp, almond, coconut, soy) and yummy paleo baked goods (there are gluten free and vegan options too). There's both indoor and outdoor seating - I definitely wouldn't mind posting up for a few hours here to read or work on my laptop.
  • Kiva Cafe - If you're looking for the best smoothies or acai bowls in Portland, look no further. Kiva is THE SPOT. In addition to thick AF smoothies, they also make bulletproof coffee, regular coffee and tea, and delicious food. Kiva is also a spa so you can get a massage AND then enjoy THE BEST ACAI BOWL EVER after.
  • Laughing Planet Cafe - Salads, burritos, bowls and quesadillas with lots of vegan, gluten free, and paleo options. Tasty and quick!
  • Victoria Bar - We came to this bar for our pre-race team meeting - it's definitely BAR food but they've got some interesting vegan and gluten free options like Buffalo Cauliflower Wings, Fried Brussels Sprouts, a yum salad and even vegan desserts. The inside of the bar is, true to name, Victorian style, but there's also outdoor seating with big picnic tables. There are plenty of non-alcoholic beverages too - kombucha, root beer, ginger beer and mocktails.
  • The Cultured Caveman - This spot is for you paleo friends! The Cultured Caveman started out as the FIRST paleo food cart on the west coast. They've expanded to a restaurant now too where you can get all your primal needs met: bone broth, bulletproof coffee, zoodles and meatballs, grain free tacos, kombucha, paleo ice cream and more! The restaurant also serves beer and wine so it's a great date night spot!
  • Petunia's Pies and Pastries - Check out Petunia's if you're looking for a vegan and gluten free treat! Honestly, the sweets I tried were a little TOO sweet for me, but I have sensitive taste buds when it comes to sugar.
  • Zupan's Market - Does anyone else LOVE visiting health food and grocery stores as much as I do when they travel?? Zupan's is an AMAZING, upscale grocery with a number of locations across Portland. In addition to groceries, they've got fresh juice and smoothies, a good selection of prepared foods and a small (but more than adequate) salad bar. They also carry REAL GREEK YOGURT which is DA BOMB. Seriously, if you eat dairy, try their yogurt. My favorite was the Espresso flavor - so so so thick and delicious. 

And here's a few more spots that I didn't check out, but you might want to:


  • Bike the town! Portland, like so many other major cities, has a bike share program. Renting bikes is such a fun way to see the city - I highly suggest it! There are also a number of bike tour companies you can ride with.
  • Run the forest. There are a number of parks in Portland which are great for running. I stayed with a friend who lives near an entrance to Forest Park and we went for a beautiful trail run one day.
  • Get your woo-woo on a New Renaissance Bookshop - Your go-to for spiritual books, crystals, essential oils and MORE. A fun place to spend some time, if you're into this stuff.
  • Shop for local goods at MadeHere - A great store for ALL the local goodies.

Since I was about to run an intense race, I didn't do much hiking or fitness while I was in Portland, but what I DID do was awesome. I hope to visit again soon so that I can expand on this section of my travel guide :)

Just writing this post makes me want to go back! Portland is SUCH a fun, active and quirky town, and I highly recommend planning a trip if you haven't visited before. I hopefully will be back there soon too!


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Gut Healing Ginger Latte

This "latte" is unlike anything you'd find at Starbucks - it's dairy, coffee AND sugar free, and actually packed with superfoods that help heal your gut. I also happen to think it's completely delicious and energizing in it's own right, no caffeine required!

Before I jump into the recipe, I want to highlight a few of the awesome ingredients in here:

Collagen - Collagen is pure protein and it helps heal the lining of your gut. It's also great for your hair, skin and nails. Plain collagen powder is completely flavorless, so you can add it to just about anything - I love it in my latte drinks and this addictive Almond Butter Fudge, but you can also simply stir into tea, coffee, smoothies or oatmeal. Think of it like a tasteless clean protein powder.

Ginger - Ginger has been used for centuries as both a powerful anti-inflammatory and stomach-calming remedy. Plus, it gives this latte a great flavor without sugar or fake ingredients.

Ashwaganda - Ashwaganda is an adaptogen which means it helps your body respond to stress in a healthy way. From my experience, so many gut issues (indigestion, bloating, constipation, gas, etc) originate not from food, but from stress. In fact, your body cannot properly digest food if it's stressed out and in that "fight or flight" mode. The more you are able to chill out around meal time, the better able you'll be able to drop into your "rest and digest" mode, leading to fewer uncomfortable digestive issues.

Gut Healing Ginger Latte // dairy free, gluten free, paleo, caffeine free


  • 2 scoops collagen peptides (I like Vital Proteins)
  • 1 tbsp coconut butter
  • 1 tsp vanilla
  • Small knob of peeled fresh ginger (about 1/2 - 1 inch)
  • Generous dash of ground cinnamon
  • 1/2 tsp maca powder (omit if drinking this at night)
  • 1/4 tsp ashwaganda powder
  • 2 cups hot water
  • A few drops of stevia or raw honey, if desired


  1. Boil your water.
  2. Add all ingredients to your high speed blender and blend until frothy and delicious.

I've enjoyed this spicy latte both in the morning and at night. If you do choose to drink this at night, I suggest omitting the maca as it has quite an energizing effect on the body.


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Caffeine Free Favorites

The past few weeks I've been passing on most caffeine - that means none of my beloved matcha lattes, bulletproof coffees and very little kombucha. 

I've been working on my adrenal health and greatly reducing my caffeine intake is part of that healing process. I'll share more about WHY I'm doing this at some point, but if you're interested in learning how caffeine could be wrecking havoc on your health and wellness goals (especially if you are a woman), I suggest watching this interview: Hormones 101 with Alisa Vitti. This interview, along with some test results I received from my doctor, was what finally got me to give up my coffee/matcha/caffeine habit.

One of the hardest parts of giving up my morning hit of caffeine was giving up the ritual - I love that quiet time in the morning where I whisk or blend or pour myself a hot cup of comfort, and then sit and sip before officially starting my day. So I started to experiment with caffeine free alternatives and I'm sharing my favorites with you today.


My favorite caffeine free teas, lattes and more:

- Nettle Tea and Dandelion Tea - These teas are bitter and earthy, which makes them great coffee replacements.

- Teechino - Teechino is a coffee alternative made with herbs, grains, fruits and nuts that are roasted and ground to brew and taste like coffee. It's non-acidic and naturally caffeine free, but when mixed with a little non-dairy milk you may be convinced you're sipping joe. There's a bunch of delicious flavors like French Roast, Hazelnut, Vanilla Nut and Chocolate.

- Gut Healing Ginger Latte - This recipe tastes like a chai latte, but is packed with gut (and hormone) friendly superfoods like ginger, collagen, and ashwaganda.

- Hot Water with Lemon - I know this tastes NOTHING like coffee, but hot water with lemon is GREAT for your digestion and gives you a noticeable energy boost. No fresh lemon juice on hand? You can also use a drop of doTERRA lemon essential oil.

- Peppermint Tea - Again, totally NOT coffee but mint is naturally energizing. It's also wonderful for your digestion making this a perfect AM or post-meal tea.

- Zen Bear Mocha Chaga Honey Tea - For those days when you want a mocha, this honey tea will hit the spot! Simply stir the superfood infused honey into hot water, add a splash of your favorite non-dairy milk and ENJOY!

- Free Ride + Wild Ginger Kombucha from Revive Kombucha - Most kombucha contains caffeine, but these two blends from my friends at Revive are totally caffeine free! Cool!

Looking for coffee alternatives that still pack a little caffeine kick? Read this post: Coffee Alternatives.

As always, I'm sharing my opinions in hope that they give you ideas and inspiration for how you can live your healthiest, happiest, most energetic life. If you're thinking caffeine may not be supporting you at this time, I suggest experimenting with some of these alternatives! Yes, you may go through some uncomfortable symptoms (headaches, tiredness, muscle soreness) as your body adjusts, but it won't be forever. I've personally felt SO much better (more even energy, no more afternoon slump, more restful sleep) since reducing my caffeine intake. This may not be a "forever" thing, but it's what's working for me, for now.

Do you drink a hot beverage in the morning? Caffeine or caffeine free? I'd love to hear from you in the comments below.


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