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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm Sunday 9am - 5pm

Nourish and Flourish Wellness

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Sacramento, CA
Nourish and Flourish Wellness

As a holistic health coach I will help you create a vision of your ideal life.

Work with me to establish goals together that will help you actualize your vision. I will hold you accountable to these goals as I guide you in your progress towards them!

02/25/2019

Gooey banana blueberry pancakes

A perfect Sunday breakfast! This is a completely plant based recipe without any inflammatory ingredients and saturated fats. Instead it's made with a lot of fruit and healthy starches. We call them 'gooey' because of the stretchy texture from the arrowroot powder contained in it.

I want to mention that I don't consider myself a great cook and never did. A commitment to using better ingredients forces me to get a creative and experimental with food. Also, you don't have to start from scratch. This recipe for example, is inspired by other plant based ones I've seen posted by members in the community that didn't quite work out for me. I've tweaked and adapted those recipes and eventually came out with my own. This one is a surefire hit in my household and a cinch to make.
If I see enough interest I'll post the recipe on my blog 😁

02/16/2019

Sweet potato and chickpea tortillas

This recipe from is pure genius! It's from her ebook titled 'EATS'. All the recipes are plant based, super clean and easy to put together. I highly recommend checking it out.
This one is definitely kid approved. My daughter ate two of them. The tortillas are made from scratch. They're so easy to make and pretty foolproof. My favorite part of the recipe is that it incorporates sweet potatoes which I'm always looking for ways to incorporate into our meal plan.

Got any great recipe ideas with sweet potatoes? Please do share.

02/11/2019

Our morning ritual and *** NEW BLOG POST*** Lemon honey water for Mama bear, Papa bear and baby bear (yes, she drinks the whole thing)! 🐻🐻🐻
Extra honey for the baby bear and mama happens to drink the tallest glass 😊

Lemon honey water is an excellent way to start the day as it aids your liver in flushing out all the toxins generated from the detoxification it has done over night. It's also very hydrating and provides essential fuel in the form of minerals and glucose to all the body organs.
It's a ritual that has been followed for centuries all over the world. Did my family start doing this overnight??? Ofcourse not!
I talk to so many Mama's who say it almost seems impossible to bring about positive lifestyle changes in their family. In the process they abandon any efforts to take better care of themselves too. My new blog post is a heartfelt letter to all of you Mom's where I share my secret to putting my family on to better habits. I really want to encourage all mom's to take that first step but it's a good reminder for EVERY adult who has loving family and friends that depend on them.
Here is a link to the post:
www.nourishandflourishwellness.com/blog
If you want to access it from IG click the link in my profile.

02/10/2019

Drank my celery juice today 😋
Heard of the celery juice movement?
Check out www.celeryjuice.com or go to stories to get the full scoop.
People have reported tremendous improvements in digestion, energy, skin, mental clarity etc. within a week!
Everyone is different of course and you might see different symptoms improve over different periods of time than the person next to you.

I personally noticed:
🔸my digestion improved
🔸my skin got brighter and clearer
🔸I have fewer cravings
🔸I have more energy

If you're not a fan of celery, I have to say it definitely is an acquired taste but the benefits will out weigh this minor drawback in no time.

02/09/2019

Chaga tea

When it's hailing and chilly outside this is my favorite drink to stay warm - chaga mushroom tea.
Unlike coffee and other caffeinated beverages it will not:
*dehydrate you
*hurt your adrenals
*create an addiction through dependence

On the other hand it will:
*boost immunity
*give you an abundance of minerals and vitamins
*reduce inflammation
* fight and prevent tumors in the body

I made this drink by adding a heaping teaspoon to chaga powder to a hot cup of water. I also mixed in about a quarter cup of almond milk and a tablespoon of maple syrup.
If you're looking to cut back on your coffee and find a warm but healthy substitute, I highly recommend this one.

02/04/2019

This is an amazing documentary. Some my favorite healers and guides we're interviewed as a part of it and .... It is on Netflix!!! Please go watch!

01/31/2019

Pita pockets

I'm excited to share this recipe because it is very family friendly. Two thumbs up from my kid and husband!!! 🎉
It's very customizable - you could add more grated carrot make it sweeter; leave out the raw onions if you're not a fan; sub the sun-dried tomatoes with fresh ones... the possibilities are endless. It's a great way to incorporate refreshing and hydrating raw ingredients into your meal.
I encourage you to make the hummus and tahini at home- they taste so much better when made fresh with no preservatives. I have a great recipe that makes a very creamy, smooth hummus - send me a message if you would like me to share.
What are your favorite customizable meals?

01/28/2019

Apple pie smoothie

Quick reminder on my upcoming group program.Here are some of the hot topics we will cover:
🔸reversing chronic dehydration: most of us are chronically dehydrated and believe it or not this has a lot to do with cravings. There is much more to this topic than drinking more water
🔸nourishing your adrenals: what does this mean? well it's a huge piece in deconstructing your cravings and having more energy through the day
🔸healthy sugars: not all sugars are equal. Good sugars are very essential for good health. We will cover why they're so important and bust some myths about fruit
🔸emotional connection to cravings: we tend to reach for certain foods when we feel a certain way. Achnowledging this dependence is half the battle to overcoming it.

The point of this program is to feel EMPOWERED to make the right food choices by addressing the root cause of our wrong choices. Not only will this curb cravings but improve your energy, immunity and emotional well being.
Sign up soon! We start of February 6th.

01/27/2019

My dinner today:
Potato cake with a creamy cashew sauce, topped with jalapenos (recipe by ) on a bed of romaine lettuce with cucumbers, sauteed mushroom and sauteed butternut squash.
Lots of healthy carbs - from the potato and squash
Raw elements for hydration and minerals- lettuce and cucumber
Flavor and immune boosters - peppers and mushrooms
This was easy to put together, so satisfying and healthy!

01/24/2019

Sweet and Tangy plant-based Spaghetti

Check out my blog for the recipe!

01/21/2019

NEW BLOG POST!!!
Can you guess what your body needs most after air and water?
It's SUGAR!!! Believe it not but everything from your brain to your liver to your heart needs sugar for fuel.
Not all sugars are the same though.
It's when we're running low on good sugar that we misread the body's signals and cave into the bad stuff. Refined sugars are as nutritionally empty as this ceramic donut painted by my preschooler!

Don't get me wrong. I'm not saying the occasional birthday cake, holiday pie or sweet treat on a festival is a bad thing. It's only the cravings that occur consistently on a daily basis that need to be addressed. Like the kind you get after a meal or after a workout or late at night....

In my new blog post I share some examples of common daily cravings and a story of how I helped a client nip her daily pastry craving in the bud. Check out the post here: www.nourishandflourishwellness.com/blog (click the link in my profile if you are on Instagram)

If you would like to learn more about the physiological/emotional origin of your cravings and get one on one coaching on them check out the upcoming programs page on my website.

01/14/2019

Sweet Cravings?

Try these apricot date energy balls! They're super yummy, very healing and hit the spot if you're craving some sugar

This recipe is from .

If you are struggling with sugar cravings, I have designed a group coaching program that might be the perfect fit for you. In this 4-week program, consisting of one session a week, you will:

🔸Learn how to deconstruct your sweet cravings and discover their origin

🔸Receive coaching and handouts on how to arm yourself with practical tools to prevent the cravings from recurring

🔸Have a plan in place with healthy alternative sweeteners and delicious recipes like the one above for when cravings do arise

🔸Be part of group that exchanges healthy dessert recipes as well as stories of trials and triumphs over unhealthy sugar

🔸Experience individual coaching from me over your sugar habits in a supportive group setting

I have only 4 spots available so act fast if you would like to join.
For more details please visit my website:
www.nourishandflourishwellness.com/programs
if you're on Instagram you can click the link in my bio.

Address

Sacramento, CA

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm
Sunday	9am - 5pm

Telephone

+19167174488

Website

http://www.nourishandflourishwellness.com/

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