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Skip resolutions and do this instead

NYE photo 12-31-2014

Photo credit: Katie Kaleita Higgins (Heman and I at New Year’s Eve dinner)

New Year’s brings about so much anticipation about going all out to be our super perfect best self and no less will do (oh the pressure!). We get overwhelmed in an instant and then it’s tough to want to step forward and take action.


It doesn’t have to be this way.


Focus on making one small positive step a day. Here’s a few small steps you can take. Choose one or two daily. I hope this inspires you to make up some of your own.


One positive step a day to better health:

1. Drink water with lemon first thing in the morning to hydrate and give your body a natural energy boost. I use fresh squeezed lemons or lemon essential oil, must be Therapeutic Grade so it’s safe to consume, I use doTERRA.

2. Have a piece of fruit or sliced veggies as a snack instead of a candy bar.

3. Make a healthy dinner. Keep it simple. Baked fish and a healthy salad. Try my recipe: http://blog.vitacost.com/recipes-2/baked-mahi-mahi-with-roasted-garlic-salsa.html

4. Exercise first thing in the morning before getting ready for work. Create a workout schedule at the beginning of each week, pencil in that weight-lifting session or spin class, then get up and go in the morning.

5. Be good to you. Take that 5 minute break when you know you really need. Ask for a hug when you need to feel loved.


I am all about creating goals that are specific and measurable instead of resolutions which are usually vague and unrealistic. I encourage you to start simple then expand by writing down your short and long term goals. For professional support in reaching your health and wellness goals, contact me at pam@totalhealthcounseling.com.


Wishing you abundant Health & Happiness in the New Year!



Black-Eyed Pea Hummus Collard Wraps

Ring in the New Year with healthy!

Black-eyed pea hummus collard wrap-copyright

Ringing in the New Year with a bit of good luck and prosperity on the mind is a great way to kick off the New Year. In the South, that means black-eyed peas for good luck and collard greens for prosperity. Enjoy this super satisfying hummus wrapped in a blanched collard green loaded up with your favorite fillings. Before you head out on the town for New Year’s Eve be sure to place the peas in water to soak overnight so they’ll be ready to cook when you rise on New Year’s Day! [click to continue…]

Healthy Baking Swaps for the Holidays

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Got a cookie exchange or holiday party to attend soon? December is practically cookie month with all of the cookie trays going around. I know members of my family love to bake tons of cookies to give away as gifts for the holidays. You know those delicious plates filled with several kinds of cookies. How can one resist!
 What if you could swap out ingredients to make your cookies and baked goods a little bit healthier without sacrificing taste? It IS possible. Check out my tips to clean up your cookies yet still taste decadent.


Healthy Baking Swaps:
  • Instead of 1 cup sugar use ¾ cup sugar, no one will even notice, that is 4 tablespoons less sugar right there!
  • Use less processed sugars like raw honey, maple syrup, turbinado sugar in place of refined white sugar. This is a 1:1 swap.
  • Use fresh or frozen berries in recipes instead of dried fruit to cut back on added sugars.
  • Instead of 1 whole egg, use 1 tablespoon ground flax plus 3 tablespoons water. Mix and set aside 5 minutes to allow flax egg to gel. This adds extra fiber and cuts down on fat.
  • Instead of 1 cup oil use ½ cup oil and ½ cup applesauce or mashed banana or cooked pumpkin.
  • Replace ½ cup of baking flour with rolled oats or quinoa flakes for extra nutrition, protein, and fiber.
  • Use gluten free all-purpose baking flour with 3 grams fiber per serving instead of all-purpose white flour.
  • Use ½ cup of mini chocolate chips instead of 1 cup of regular size chocolate chips to reduce sugar and fat.
What are your best baking swaps? I’d love to hear from you.

What’s On My Thanksgiving Table This Year

Happy Thanksgiving this week! We will be celebrating with family and looking forward to some fun and relaxation.

I wanted to share with you what we’ll be enjoying this year.

Thanksgiving Menu:

*Greenwise Turkey (humanely raised without hormones or antibiotics, fed a vegetarian diet)

*Traditional dressing (Southern dish made with cornbread, breadcrumbs, eggs, butter, turkey broth)

*Sweet Potato Soufflé (you know the one made with sweet potato and marshmallows on top)

*Garlic Lime Broccoli (garlic and broccoli sautéed with a squeeze of fresh lime and pinch of salt)

*Roasted delicata squash (roasted whole, then sliced)

*Citrus Cranberry Sauce

*Wild Rice (healthy recipe below!!) Or you can make this other version of mine featured on Vitacost.com

sweet and savory rice (800x531)

Sweet & Savory Wild Rice (proudly featured on SloBody.com/blog!)


1 cup wild rice blend (or wild rice if you prefer) soak in water 30 min to 4 hours to remove phytic acid

2 medium carrots, diced

1 medium apple, diced (leave peel on)

1 organic zucchini, diced

1 organic yellow squash, diced


1/2 tsp each cumin + coriander

1/4 tsp. each ground cinnamon, sea salt and freshly ground black pepper



1. Soak rice 30 minutes to 4 hours to remove phytic acid, rinse rice and set aside before cooking.

2. Wash apples and veggies well then dice.

3. Heat medium-sized sauté pan (4 quart) to medium heat, add apple and veggies to cook about 10 minutes. Stir often.

4. Measure out spices then add to sauté pan.

5. Add wild rice and 2 cups of filtered water to pan, bring to a boil, then turn down to simmer

6. Cover and simmer for 45 minutes or until water is absorbed and rice is done.

7. Taste and adjust seasonings as needed.

8. Serve warm or at room temp.


Yield: 5 cups

Dish can be prepared a day or 2 in advance.


What is going on your Thanksgiving table this year?