New Recipe :: Grilled Peaches & Cream


It’s that time of the year when its just too hot to cook inside, and we all head outdoors to cook on our grill. This is one of my favorite dessert treats to make on the grill. Make it now while peaches are in season!

Makes 2 servings
Vegan, Gluten-free, Oil-free

2 ripe peaches
1/2 cup walnuts, soaked overnight then drained and rinsed
1/2 can coconut milk
1/4 tsp vanilla powder (or vanilla extract)

Light up your grill. Slice the peaches in half and remove pit.

Grill the peaches until they have a good char/sear line – about 5 minutes on each side. Let sit for about a half hour. Then remove the peels – they should just slide off.

In a food processor, make the cream by combining the walnuts, coconut milk and vanilla.

To serve, put 2 peach sections in a bowl, then top with the cream. You can save any leftover cream to use in smoothies.

10 Tips to Drink More Water

IMG_2240Lemon Love – Add lemon or lime slices to dress it up and support your body’s detox pathways.

Eat Your Veggies – Slip in some veggies and fruits that pack a hydrating punch like celery, cucumber, watermelon and cantaloupe.

Make It Fun – Treat yourself to a reusable water bottle that brings a smile to your face.

Morning Ritual – Make a large glass of water part of your daily routine by having your water bottle next to your sink ready to drink before you even brush your teeth.

Drink and Drive – Keep a water bottle in your car and sip while you’re stopped in traffic or waiting in the carpool.

Curb your Cravings – When sweet cravings strike, have a glass of water before you turn to chocolate. You might be dehydrated and not actually hungry.

Get Herby – Create a unique taste by adding fresh herbs to your water; try fresh peppermint, lemongrass, lavender or cilantro.

Tea Party – Hot or iced, adding more herbal teas to your day increases your water intake and nutrition.

Oil and Water – Add a drop or two of essential oil to boost the flavor of your water, peppermint, orange and lavender all make water taste delicious.

Track It – Shine a light on how much you are actually drinking by tracking for five days – no judgement, just be curious and get clear on how you can drink more water.

Importance of Hydration

Now that hot weather is here, it’s important to make hydration a priority. Did you know that your body is made up of between 60-75% water? It’s no surprise that how much you drink can affect your health. Too much water could result in mineral imbalances, while too little could cause dehydration, headaches or fatigue.

So, how much should you drink? The amount of water our bodies need to function properly really varies for each person. On average, men should ingest about 3 liters (13 cups) and women about 2.2 liters (9 cups) of water each day.  But, variables such as how much you spend exercising or outdoors in heat, how much fresh fruit and green leafies you eat, and more affect how much hydration you need.

Always drink more water in the following situations:
*Hot/humid temperature
*High altitude (above 8,200 feet)
*High exercise level
*Illness of fever, diarrhea, vomiting
*Infections of the bladder or urinary tract
*Pregnancy/breast feeding
*Increased alcohol intake

What is the best type of water to consume?

There are many types of water including tap, bottled, filtered, distilled, and alkaline ionized water.

Tap water, although the most readily available, may not always be the safest option. Some cities have very good purification systems, while others leave traces of chlorination by-products, lead and sometimes bacteria. Research your city’s Consumer Confidence Report distributed every year by the Environmental Protection Agency to see if additional home purification is warranted. You can find information on Denver city water here.

Water filters can help to remove contaminants when environmental toxins pose a threat to water systems. (This is what I use)

Bottled water has become a popular option; however, there are growing concerns about chemicals from the plastic seeping into the water, as well as the effects that the increasing number of bottles is having on the environment.

Water ionizers are gaining more recognition for their ability to create alkaline ionized water through electrolysis, which may have certain health benefits.

Next week, I’ll share my top ten tips to stay hydrated, so stay tuned!

Recipe: Mango Vanilla Chia Pudding


This is such a cool, refreshing summer breakfast or snack. Chia seeds are packed with protein, antioxidants, fiber and omega 3 fatty acids. I like to eat them on hot summer days, as chia seeds can help restore energy levels and have been used to help combat dehydration. And, it can be made ahead of time for a quick breakfast to go.

Serves 1
3 Tablespoons Chia Seeds
1 cup almond milk
Pinch of vanilla bean powder
2 small mangos, peeled and chopped

THE NIGHT BEFORE: Whisk all of the ingredients (except for the mango). Let sit for a half hour. Whisk again. Transfer to a pint-sized mason jar and store in the fridge overnight.

In the morning, stir again – it should be a pudding-like consistency. Get another mason jar out. Put a layer of mango on the bottom, then layer the pudding, mango, pudding, then top with more mango. Enjoy!

*Requires prep the night before