Kabocha Alfredo
Makes 6 servings
Per serving
2 Greens
2 condiments
• 6 cups cubed buttercup or kabocha squash peeled before cutting
• 3/4 cup water reserved after cooking is great
• 1/2 cup grated Parmesan cheese
• 3 cloves fresh garlic OR 3 roasted garlic cloves
• ¼ tsp salt
½ tsp pepper
Place Kabocha squash in a large pot and add enough water to cover the chopped vegetable. Cook over medium heat until soft. Remove squash onto a plate to cool. Reserve 3/4 cup of cooking water for the sauce.
Into a blender, add cooled kabocha squash, water, Parmesan cheese and garlic cloves. Blend for 20 seconds, scrape the sides of blender, blend again until smooth.
Pour sauce into jars OR use right away in a zoodle dish.
Store covered in a fridge for up to 5 days.

Keep Trying!!! ❤️

Self love is the reflection you see when you look at me. It took LIFE lessons to get to this realization of where I am today. God has blessed me with an open heart and understanding of what life has in store for me. And i will not settle for less than I deserve and I am going for and attracting what is meant for me. The GLOWup is OH SO REAL. I encourage Everyone to do the same life is too short to settle and not go for what is best for you. #BetterQualityOfLife is the goal. #LiveLifeDontLetLifeLiveYou #TheMoto

Hey! Don’t think too much! Just take a break and relax. Enjoy the weekend!
Artwork by Gemma Correll
#dontworrybehappy #carpediem #lifeiswonderful #enjoythelittlethings #betterqualityoflife #betterqualityoflifecanada


Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. #sourcemayoclinic #nutritionfacts #choosewisely #living2inspire🙌 #healthylifestyle #betterqualityoflife

So, answering the question on my FB profile photo.....
Being honest, I've been living a huge chunk of my life in fear..... All kinds of it, unfounded, primal, realistic, etc......
Fear has influenced many of my acts and decisions in life. It has added pressure and stress to my thinking, my every day interactions and my physical body.
Fear has had its positive sides too, as of keeping me aware of my lifestyle choices. As of helping me observe its effects on me and the world, ways to cope with it.... and choices available to embrace it.....
Fear has been my at times silent, at times noisy companion..... It's imprinted somewhere in my subtle body.... My awareness, free will and love are my allies here.
Fighting it is not an option... just as fighting anything.... Fear has been my tireless teacher of acceptance and forgiveness.... It is not a "monster under my bed" anymore. It's a "family member".
I've talked to suicidal people, who, as you might know, disguise themselves quite well in the crowd. And I learned something important from them:
"The thought about 'leaving' has always been on the back of my mind. I know it's there, it doesn't bug me anymore. I got used to it. 'Taking my life' in order to stop it has been a possibility for me for permanent relief. But then, oddly enough, Life distracts me from that thinking and I realize, gosh, I have so much to do! To busy to suicide today."
Acceptance of what is, in order to have a better quality of life. This is the lesson.
Like my friend Nina once said: "You know, there are people who live with diabetes, others who live with the hip replacement, etc.. And you live with the fear/anxiety. Accept it and be grateful for it. This is YOUR life. Just live it."

Diane’s Story, “I was very fit but always overweight. I spent 10-14 hrs a week at the gym doing multiple fitness classes and weight lifting however at 5'4" I could never get to my healthy BMI of 140lbs or less. I couldn't get below 152 lbs at my lowest and more likely around 165 and size 12/14. After my journey with this program, I got down to 131 lbs and lost a total of 36lbs and I am wearing a size 6. And more importantly I had high cholesterol for many years above 243. I was able to lower my cholesterol to 190 and I am beyond thrilled. Also for me I had really bad self esteem issues and I feel so much better about myself and realize that cardiovascular health and getting to the gym is an important healthy habit however it is all about balance and learning how to eat frequently to maintain a healthy weight. No more yo-yo diets, its all about creating Healthy Habits for a lifetime!”

Trainer: @newbreedfit .
Anything worth doing is worth over-doing. Moderation is for cowards. - Marcus Luttrell
Is your body #summerready ??? Don’t go another #summer being unhappy with your body. If you are not happy with your body 👉🏽Dm me today for information about personal training 😎💪🏽#letsgetit #newbreedfit #personaltraining #workoutmotivation #scottsdale #snjfitness #betterqualityoflife #health #fitnessmotivation #fitnessmodel

One serving

3 vegetables

3 condiments

1 fat

Ingredients... olive oil cooking spray

1 tsp olive oil

1 tsp minced garlic

1 Tbs diced white onion

½ cup diced tomatoes

1/8 tsp salt

1.5-2 tbsp chopped basil

7 ounces zucchini

Place a large skillet over medium heat and spray with cooking spray and 1t olive oil. Add in the garlic and cook for 30 seconds or until fragrant. Add in the onions and cook for 2 minutes or until onions are translucent. Add in the crushed or fresh tomatoes and season with salt. Lower to a simmer, cook for 5 minutes and then add in the basil. Let the sauce cook for another 5-10 minutes or until most of the liquid has evaporated and it is thicker, suitable for cooking with zucchini noodles.

Spiralize zucchini. Place the sauce over raw noodles or toss the noodles into the finished sauce in a skillet for 2-3 minutes to heat up. Sprinkle with grated Parmesan cheese.


Watching couples get healthy together is so awesome! And how rewarding for them to live long, happy, healthy lives TOGETHER!!

Cheeseburger Casserole
Makes 4 servings
Per serving
1 Lean protein
2 ½ vegetables
1 ½ condiments
1 lb lean ground beef
1 large head of cauliflower (orange, if you can find it)
2 tbsp. almond flour
1 1/2 cup unsweetened almond milk
1 1/2 cups 2 % cheddar cheese, grated (divided)
½ tsp seasoning salt
In a large skillet over medium heat, cook ground beef until browned. Drain any excess fat.
Cut the cauliflower into florets, and steam them for about 5 minutes, until tender on the outside but still crisp in the middle.
In a saucepan, whisk the milk and almond flour together until smooth, and the mixture comes to a boil, then stir in 1 cup of cheddar cheese. Add seasoning salt, to taste.
Combine beef, cauliflower, and cheese sauce. Taste and add another pinch of seasoning salt, if desired.
Pour mixture into a casserole dish, and sprinkle with the remaining 1/2 cup of cheese.
Bake at 350 F for 20 minutes.

Have Courage!!!👊🏻

Eliminate migraines? Is this possible? YES....YES ....YES! There are many ways people have found to help them deal with the feeling that is a #migraine. Many people use over the counter medications to fix the issue. However, a #holistic approach might be better for your health and have longer lasting effects. Are you interested in learning how a holistic approach can help eliminate migraines? Many of us are Deficient in #vitamins, #minerals, and #antioxidants; this has shown to suppress the immune system which can contribute to disease and illness. To combat migraines consider supplementing:
vitamin B3
vitamin B2
vitamin D and calcium
vitamin B12
vitamin C
Lipoic Acid
#health #wellness
#byemigraine #headacherelief #typeterson #exceedingwellness #betterqualityoflife

Brandie J. - My husband, Michael and myself were 40+ lbs overweight and facing serious health problems because of our habits, genetics and by our own unhealthy choices. We knew something had to be done. Scared that being "healthy" was going to put a damper on our lively social lives and gatherings with friends, we were hesitant. But soon learned that choosing to change our lifestyle didn't change our friendships, but made them stronger. Now our friends and family are choosing health and eradicating disease! Mike took off and has maintained a 48 lb. weight loss, and I took off and have maintained a 43 lb. weight loss. Both have gained many years of life with their kids, family and friends!

Stay flexible and healthy! And if Tuesday and Thursday are busy days, there are 4 other possible days to tackle your health and stay on track! .
Healthy spine-healthy mind.
Stay healthy into your later years! Flexible, mobile, stable, in control!! #healthylifestyle #chiropracticworks #chiropracticcare #chiropracticlifestyle #whatareyoudoingtolivehealthier #betterqualityoflife

Life can be overwhelming at times and it seems that at times everything can happen at once and it can swallows your soûl. .
We get consumed by society and forget who we are and what we a here to serve for. .
If we focus only on what matters the most and let the others things that i call distractions have their time only on your terms, every day will get better ... you will be doing YOU 💗.
Be different, be the one that goes first, be weird and genuine ....it’s ok! We are all unique yet society creates and image that makes us all want to be the same. .
Life is all about creating you own chapters.... nobody would want to read the same book over and over for the rest of their life, so i urge you to be you. Authenticity is beauty ❤️

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