Journeys

This is my story.

For as long as I can remember, my love for writing and dreams of traveling the world have always been a part of me. And I mean this quite literally: at the age of five, I would run upstairs after school, jump on my dad’s computer, and feverishly type the treasure trove of three-letter words that my brain was waiting to unleash (c-a-t…m-a-t…d-o-g…b-i-g). By seven, I was meticulously keeping my first journal—about the same time that I had crafted a shoddy British accent and came up with a plan to attend an exclusive international boarding school in Ireland. (Looking back now, I think the Spice Girls had quite a bit more to do with this than I ever let on.)

Yep, writing and travel—those were the two certainties that never let me down, always holding firm and steady amidst my otherwise erratic and revolving life at home. In the end, they are even what led me to pursue a degree in journalism at the University of Colorado’s pristine Boulder campus, where—starting second-semester, freshman year—my adult life took its first major detour.

My Health

Little did I know then that this sidestep would span a period of seven years—two years longer than the average American’s wait-time for a proper autoimmune diagnosis. Put simply, this detour was all about teaching me to value and prioritize my health. My adrenals were shot; I was battling polarizing moods and chronic fatigue; and I had been living on the advanced side of the autoimmune reactivity spectrum for quite some time. Not surprisingly, this seven-year diversion taught me how to slow down, how to be present, and how to listen to and understand my own body (ah the subtle art of awareness). I also came to realize that no one’s value is determined by their productivity, and as Augusten Burroughs once wrote: “When you have your health, you have everything. When you do not have your health, nothing else matters at all.”

(You can read more on this chapter of my journey by scrolling down to the “About Me” entry or checking out my eBook: Happy Belly, Happy Life.)

The Nonprofit Sector

En route to health and wellness, I managed to veer off course (the “write and travel” course) a few more times. In 2009, I began volunteering with the I Have a Dream Foundation of Boulder County (IHAD)—an incredible 501(c)3 organization whose mission is to “empower children from low-income communities to succeed in school, college, and career by providing academic, social, and emotional support from elementary school through college, along with a post-secondary tuition assistance scholarship.” As a recipient of the Americorps education award, I spent two blissful afternoons each week—for nearly two years—reading, helping with homework, chatting, and playing with Dreamers. Despite being a full-time student, struggling with my health, and working 30 hours a week at the local shop, I couldn’t wait for my afternoons at IHAD. And when I chose to leave the organization in 2011, I lost a big piece of my heart right along with it.

Fast-forward to 2013: my health was on the up and up, I had just returned from a three-week pilot study abroad program on land conservation and indigenous groups in Tanzania, and I was about to make one of my greatest childhood dreams come true—embarking upon a three-month study abroad program at the University of Sussex in Brighton, England. This time as a recipient of the Benjamin A. Gilman International Scholarship, I was simultaneously volunteering as a travel correspondent for Reach the World (RTW)—another fantastic 501(c)3 organization that makes the “benefits of travel accessible to classrooms,” and inspires “students to become curious, confident global citizens.” I knew from the moment I met my RTW class, the piece of my heart that had been left behind with IHAD was quickly making its way back to me.

Teaching

Upon graduation, I continued to teeter between the realms of journalism and education—landing what I envisioned as my “dream-internship” at my “dream-magazine,” only to leave it behind six months later so that I could start a teaching fellowship with a Denver-based nonprofit.

From there, my long-time partner, Josh, and I made the giant leap over to central Vietnam, where I would continue to pursue teaching, as we both nurtured our passion for travel. I spent three years teaching English as a Second Language in Vietnam—to learners of all ages (as young as two, as old as 42), in all types of environments (international schools, after-school centers, privately, and online).

But there was still something fundamentally missing for me. And that’s when I decided to take a self-proclaimed “mini-sabbatical” from teaching, in order to focus on writing again. Soon thereafter, I scored a freelance gig with World Smart Leaders—yet another amazing nonprofit organization, which “provides opportunities for underrepresented high school students to expand their horizons through studying abroad.”

Everything connects: Learn2Link

Today, these varied (and at times, bewildering) chapters of my journey have somehow fallen into near-perfect order. Josh and I came back to the States last June, and I’ve been honing my skills as a grant writer ever since. All the while, Josh and I have been dreaming up and jotting down plans to build our very own nonprofit organization: Learn2Link.

Come September, we will be heading down south to launch our very first micro-educational development projects. Partnering with three inspiring organizations—Reach the World, Up Close Bolivia, Helping Overcome Obstacles Peru (HOOP)—Josh and I will be establishing virtual, cultural exchanges between Bolivian, Peruvian, and American students.

Our ultimate mission and vision for Learn2Link is not only to facilitate sustainable community development projects across the globe, but it is also to foster human-to-human connections amongst our students. In fact, the first part of Learn2Link’s (L2L’s) yearlong exchange programming will be focused solely on promoting cultural awareness, understanding, and connection. The second half of the year, by contrast, will be focused on the discussion of problems within students’ communities and the exchange of ideas to overcome these issues—culminating in a final development project and the physical exchange of L2L students. (To illustrate: we plan to launch the first L2L programs in Denver, Colorado and Da Nang, Vietnam. For the final phase of these yearlong exchanges, we will be taking a group of Vietnamese students to Denver, in order to help the Denver-based students carry out their final project. Subsequently, we will be taking the American students to Vietnam, in order to help the Da Nang-based students carry our their final project.)

As for the blog

I imagine this blog will chronicle some of my musings on life and travel over the coming months (and years?). But more than anything, I suspect it will serve as a major lifeline/study guide for me—recounting the epic adventures and quintessential growing pains that I am bound to endure, as my partner and I scribe out the next chapter of our lives.

Thanks for being a part of our journey. kisspng-drawing-heart-clip-art-hearts-vector-5addc5866b8d96.7564551915244834624406

 

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World Mental Health Day 2018.

In honor of World Mental Health Day, this one goes out to our youth. According to the World Health Organization, half of all mental illnesses begin by the age of 14. But most mental illnesses go undetected and untreated for years. Among 15-29 year-olds, suicide is now the second leading cause of death—making it a pressing global public health issue. I have a lot more to say on this issue, but for now I’ll simply close with this: #prevention begins with #awareness and #understanding.

If you are an American having thoughts of suicide, please call the National Suicide Prevention Lifeline, at 1-800-273-TALK (8255).

If you are a student, parent, educator, or mentor wanting to learn more about the causes of suicide, risk factors, and/or critical preventative measures, be sure to check out the National Action Alliance for Suicide Prevention, Be The 1 To, or the American Foundation for Suicide Prevention.

And for anyone, worldwide, currently in crisis or or considering suicide, IMAlive offers free, 24/7 instant messaging services with trained counselors.

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#speakup #youarenotalone #mentalhealth#mentalhealthawareness #endthestigma#suicideprevention #depression #anxiety#worldmentalhealthday#worldmentalhealthday2018 #womenshealth#womeninwellness #notalone #breakthesilence#rise #empowerment #youthempowerment#bethe1to #bethechange


KODAK Digital Still Camera

About Me.

Hi guys, I’m Abby. I’m not a doctor. And I’m not a very skilled cook either. I am, however, a journalist by trade (a.k.a. a writer/researcher) and a teacher by heart, who spent seven long years working to heal my gut, while battling autoimmune symptoms, chronic fatigue, depression, anxiety, extreme weight loss, then gain, hormone imbalances, and the list goes on. The holy trifecta that kept me going for the seven-year-stretch?—faith in the process; an amazing partner; and the idea that I would someday regain the strength and energy to live the life I wanted, life on my own terms. And I have.

Deflated and defeated by traditional Western medicine, I lacked the money and resources to continuously seek out naturopathic doctors, alternative forms of healing, expensive supplements, and witchy tinctures. And so, it was a long, hard, confusing, and difficult journey that I had to take on—for the most part—solo. I don’t regret any of it for a second, you see, because it’s gotten me to here. I now travel the world full-time, with a loving partner, writing and teaching with passion and purpose. I’m finally living the life I had envisioned for myself, and I’m grateful for every second of my health, every single day. It’s my goal now, to share some of the holistic hacks that finally clicked for me—so that I can begin to help other people—the “regular folks”—feel better, to live better.


My Work.

You can read more about my path to healing by checking out an excerpt from my eBook, Happy Belly, Happy Life below. But it’s important for me to note that while overhauling my diet was the first step in learning to manage my autoimmune symptoms, it was not the end-all, be-all solution to health for me. In fact, perhaps an even bigger and tougher part of my journey has been about learning to slow down; to be mindful; to be present; and to remember that no one’s value is determined by their productivity. It took me three years of being away from home, living and working in central Vietnam, to finally get the hang of this. And it wasn’t until I began to truly live (to work and to travel) more slowly, that I was finally able to see everything around and within me—everything that I needed to be well, to be happy, to be full—had been here all along.

Slow living. Slow travel. Mindfulness. Balance. 

These have been the game-changers for me. They are the mainstays of my work and life as a writer now, and they’re the centripetal forces you’ll find me always spinning back to.


An Excerpt: Happy Belly, Happy Life.

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As Americans, it seems we’ve come to accept feeling bad and have inevitably learned to just “get on” with our lives. We’re tired; stressed; anxious; depressed; inflamed. Our guts are weak, and our immune systems are constantly in overdrive. And somehow we’ve convinced ourselves this is all “normal.” So, we pop a few pills, and we keep riding out our days. Sadly, this utterly misguided way of thinking hasn’t just become commonplace; it’s paved the way for a Westbound autoimmune epidemic. In fact, it’s now estimated that 50 million Americans are now living with autoimmune conditions—which equates to roughly 1 in 6 people. Comparatively, cancer affects up to 9 million Americans—or roughly 1 in 33 people.[i] Seventy-five percent of those affected by autoimmune diseases are women, and these diseases are now one of the top ten leading causes of death among American women, according to the American Autoimmune Related Disease Association (AARDA). [ii] Plus, chronic health conditions among children, with an autoimmune link—such as obesity, asthma, and learning problems—rose 15 percent between 1994 and 2006. [iii] And blood test analyses have proven young people are now five times more likely to have celiac disease symptoms today than their peers in the 1950s.[iv]

But I’m living proof that it doesn’t need to be this way. We have the power to change our lives and take control of our health. In fact, researchers are now proving that if we can stop the spread of inflammation, we can alter the course, possibly even prevent mental health disorders and chronic diseases, like Alzheimer’s, dementia, depression, anxiety, multiple sclerosis, and Type 1 diabetes.

This is huge! —Science is showing us that we not only have the ability to improve the symptoms of these diseases, but we can actually prevent them from occurring in the first place. And it starts with healing our bellies, and our minds, through food.

(Hence, all of the recipes you’re going to find on this site are aimed at reducing inflammation, while making good use of simple ingredients. They are 100 percent gluten free. They’re mostly grain free and dairy free as well, and they focus on eliminating sugar as much as possible.)

So here’s my bottom line: health and wellness doesn’t have to be weird, witchy, or woo-woo, and most importantly, it shouldn’t be reserved for people of a specific socioeconomic background. It’s a basic human right, and it should be something easily attainable for everyone. And that’s my goal—to share basic ideas and a de-cluttered plan that anyone battling with these health issues can follow. So, don’t worry—you’re not going to find any recipes calling for ashwagandha or collagen supplements here, and I’m not going to preach to you about the power of cryotherapy and importance of HIIT workouts. Instead, I’m here to give you basic, yet powerful tools, ideas, and resources to stop feeling so sick and tired, and to finally start living again. Let’s get started.

[i] America Autoimmune Related Diseases Association, Autoimmune Disease Statistics and Women & Autoimmunity, (Online: 2017)

[ii] America Autoimmune Related Diseases Association, Autoimmune Disease Statistics and Women & Autoimmunity, (Online: 2017)

[iii] Van Cleave J, Gortmaker SL, Perrin JM, Dynamics of Obesity and Chronic Health Conditions Among Children and Youth, JAMA (United States: 2012)

[iv] Alberto Rubio-Tapia, Robert A. Kyle, Edward L. Kaplan, Dwight R. Johnson, William Page, Frederick Erdtmann, Tricia L. Brantner, W. Ray Kim, Tara K. Phelps, Brian D. Lahr, Alan R. Zinsmeister, L. Joseph Melton III, Joseph A. Murray, Increased Prevalence and Mortality in Undiagnosed Celiac Disease, American Gastroenterology Association Journals (United States: 2009)


Travel Health.

Screenshot_20180309-105517-02The 4 ingredient, DEET-free mosquito repellent that actually works!

Alright guys, I’m long-overdue for sharing this one with you. I’ve been making and using this stuff daily since we left Vietnam to travel full-time (just over 5 weeks today!). I can’t even begin to tell you how important mosquito repellent is when traveling through the tropical hotbed that is Southeast Asia—especially for someone like me who has grown accustomed to being “eaten alive” by bugs my entire life.

For the longest time, I was convinced that only “real” repellent out there, the only stuff that “really works,” has got to have DEET (aka: N, N-Diethyl-m-toluamide)—a chemical specifically engineered for the purposes of “repelling” but not “killing” mosquitoes. And I think it’s safe to say that the majority of the U.S. population is probably of the same mind (nearly 1/3 of all Americans use DEET on a yearly basis).

And while DEET is approved by the EPA (the US Environmental Protection Agency), it is also a known eye irritant; can cause rashes; blistering; soreness; and neurological effects—especially in small children. Not to mention, it’s toxic to wildlife, and it’s been found in approximately 75 percent of U.S. water sources.

So we all get the basic idea here: DEET is a noxious chemical, which can’t be good for our bodies, let alone the environment. But it’s got to be better than the alternative—getting bit by a mosquito and possibly contracting some serious, life-threatening mosquito-born illness like Dengue Fever or the Zika virus—right?

Well, that’s what I’d convinced myself of anyhow, until we were three days into traveling, and I started breaking out in hives on the reg. At first, I figured it was something I was eating—either I was getting dosed with gluten or my body was just adjusting to some new strain of MSG they use in Singapore and Thailand. But no matter how carefully I ate, the hives weren’t going anywhere. In fact, they started spreading.

So, I did some more research and figured that because the reaction seemed to be starting and spreading from my hands, it was most likely topical (something I was putting on my body, not in my body)… And then it hit me: it was all the damn DEET I was putting on my body, every day!

I hit the books again (and by books, I mean Google), and quickly found a few essential oils that are known insect repellents. As always, I wanted to keep things as cheap and simple as possible, so I limited myself to three essential oils + the cheapest possible carrier oil I could find. (Please note: it’s very important not to apply essential oils directly to the skin. Read more about this and the importance of carrier oils here.) And with a quick trip to one of Bangkok’s many super-malls, alas, my DEET-free bug juice concoction was born!

Here it is friends:

  • 10 drops of citronella oil
  • 8 drops of lemongrass oil
  • 6 drops of tea tree oil
  • 60 ml (2 oz.) of cold-pressed, organic coconut oil

A good rule of thumb is to use 12 drops of essential oils per 30 ml (1 oz.) of a carrier oil; 24 drops of essential oils per 60 ml (2 oz.) of a carrier oil; 48 drops per 120 ml (4 oz.), and so on, and so forth. So, if you’re looking to use more or less of a carrier oil, just keep the “12 drops per 30 ml (1 oz.) carrier oil” rule in mind, and adjust your ratios accordingly.

Mix everything together, and apply the oil solution to any exposed areas of the skin. Store in an airtight container and use until it runs out. I suggest definitely keeping it somewhere warm, so that the coconut oil doesn’t solidify. Also, please note that your skin doesn’t absorb coconut oil. So, you will need to reapply the repellent regularly if you’re outside for an extended period of time. (I suggest reapplying every 2-3 hours.)

Now, I must also remind you that by no means am I doctor. But I can attest to the fact that this stuff actually works! As I said, I’ve been using this (and only this) regularly since we’ve been traveling—even on days when we’ve been out hiking in the jungle and playing with elephants for 6 hours +. That said, if I were to be spending an extended period of time in any red-zones—i.e. trekking through the Amazon—I would still probably endure the hives and stick with the DEET to have peace of mind. But for anybody who is just looking for some day-to-day coverage, especially any moms out there, who are worried about summertime bugs and their babies, then I definitely recommend giving this a shot instead. Your bodies, your babies, and the environment will thank you for it. 😉

 

Lots of love,

A

Writing Samples

Screen Shot 2019-05-05 at 11.05.15 AMProposal for the U.S. Embassy La Paz – PAS Annual Program Statement of the Public Diplomacy Grants Program, Funding Opportunity Number: PAS-LAPAZ-FY19-01

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World Smart Travels

Undiscovered Thailand: Off the Beaten Path in Chiang Mai

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Ben Barres, as featured in the Boulder Weekly

CWA: An Unbalanced Equation

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Yellow Scene Magazine

Still Boomin’: Healthcare, BoCo, & the Woodstock Generation

Fiji

SuperCruises.com

SuperCruises.com, Explore Regions: Discover Fiji

Ask 3 Therapists: Handle Poisonous People Now

Ask 3 Therapists: Handle Poisonous Parents Now

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Be sure to check out Happy Belly, Happy Life. Now available on Amazon!

Food

Food for Thought:

Ch-ch-ch-chia! I was introduced to the wonderful world of chia seeds about four years ago. At the time, I was living and studying in England, while simultaneously suffering through a long, long bout of constipation. A lovely herbalist friend (and mentor) of mine suggested consuming chia seeds to get my bowels back on track. 48 hours and a few servings of chia seeds later, and my poops were a movin’ and a groovin’. I can remember how elated I was. I sent her an email almost instantaneously; the subject was something along the lines of: I pooped! I pooped! I pooped!

Four years later, I’m now living in Vietnam and still very much embracing the mighty seeds. In fact, they have become a trusted travel companion of mine, and I can’t hit the road for long without ‘em.

Alright, enough of my scoop on poop. So, what does the science have to say about these little super seeds?

Well, not only are chia seeds are rich in protein, fiber, and omega-3s. They also contain phosphorus, calcium, zinc, potassium, and a slew of other important minerals. But most importantly, chia seeds are wonderful for the gut for a few reasons. First off, they are full of dietary fiber, which helps promote regularity and healthy stools. Plus, the soluble fiber in chia seeds can act as a prebiotic, which supports the growth of good bacteria in the gut. Chia seeds also absorb a considerable amount of water when in the digestive track, often making stools softer and easier to pass.

Full of omega-3 fatty acids, chia seeds are also wonderful for the brain. Omega-3 and omega-6 fatty acids are essential fatty acids—meaning they are essential for health, AND you need to consume them because the body can’t make them on its own. Moreover, the body uses these fatty acids to make DHA, which is essential to brain function. Remember, the brain is 60 percent fat. Getting adequate fatty acid (omega-3 and omega-6’s) intake is crucial to the maintenance of brain health and mental performance.

Ch-ch-ch-cheers to chia!

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Cinnamon Chia Pudding

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Cinnamon Chia Pudding

Ingredients:

  • 3/4 cup full fat coconut milk
  • ½ cup warm water
  • 1 tsp. vanilla extract
  • ½ tbsp. cinnamon
  • 2 tbsp. honey
  • 2.5 tbsp. chia seeds

Whisk everything together, until seeds are thoroughly coated. Store in an airtight container in fridge. Let sit for thirty minutes and enjoy! (The longer it sits, the more liquid the seeds will absorb and the thicker the pudding will become.)

Note: You can also swap the cinnamon for 2 tablespoons of unsweetened cocoa powder and a pinch of salt to have a richer, chocolate chia pudding instead. This can also double as a dessert option.

Food For Thought:

You’ll most likely notice that I often incorporate coconut oil in my recipes, especially when it comes to dessert. But not too long ago, the AHA released some pretty controversial claims regarding the overall “health and safety” of coconut oil. Ah yes, the good ‘ol AHA—the “nation’s oldest and largest voluntary organization dedicated to fighting heart disease”—you know, the same one that’s sponsored by Pfizer, Monsanto, Splenda, and even Subway. Yeah, that one.

According to the report, the AHA states that “coconut oil increases LDL cholesterol, a cause of cardiovascular disease, and has no known offsetting favorable effects.”

Now while there is some truth to some of what the report had to say, there are also a lot of missing pieces. And well-respected leaders in the wellness realm have since been speaking up and out against the AHA’s report.

While coconut oil can raise LDL levels, it can also raise HDL, or “good cholesterol” levels too. Additionally, according to the AHA report, increased cholesterol levels increase the risk for heart disease. But a study conducted in Japan found that low levels—not high—of cholesterol can actually increase the risk for mortality. And yet another study found that coconut oil supplementation does not cause dyslipidemia—i.e. high levels of “bad cholesterol.” It does, however, help to reduce abdominal obesity. What the AHA report completely fails to address is the importance of HDL to LDL ratios. Not to mention the importance of cholesterol in the body. As put by Dr. David Perlmutter, “cholesterol is a fundamental part of every cell membrane in the body, including, most importantly, the membranes of your brain cells.”

Perhaps the real issue here is that everyone is too focused on making a culprit out of cholesterol, when the real cause for concern is inflammation.

So, for now, I will continue to believe in the health benefits of moderate—2-3 tbsp. per day—coconut oil consumption.

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Chocolate Fat Bombs

Ingredients:

  • ½ cup coconut oil *The coconut oil needs to be slightly cool and firm before mixing. If the oil is too warm, the honey will separate when put into the freezer. And you’ll be left with a sticky, goopy mess on the bottom of a not-so-sweet treat.
  • ½ cup unsweetened cocoa powder
  • 4 tbsp. honey
  • ½ tsp. vanilla extract
  • Pinch of salt

Combine all ingredients in a bowl and mix well. Pour into silicone molds (aim for about 10 individual treats) and place in freezer until set—about 20 minutes. Pop out of molds. Store in airtight container in the fridge, and enjoy throughout the week.

Food for Thought:

Ah eggs—incredible, edible eggs. I love eggs. And for years now, they have been a huge staple in my diet. But my affinity for yolks-and-all eggs has come with a lot of flack over the years.

“It’s really not good for you to be eating so many eggs.”

“Your cholesterol levels are probably through the roof!”

“Eggs are bad for you.”

And one of my all-time favorites…

“You know, eating all those eggs is like the equivalent of smoking a pack of cigarettes.”

The sad truth is that all of these attacks on eggs are just yet another off-shoot of the “cholesterol war” American physicians have been at for years. The same war that is keeping people ill-informed, and all together, well, ill.

Once again, let’s remind ourselves that cholesterol is indeed a very necessary component of our overall health. A study in the American Journal of Clinical Nutrition found absolutely no correlation between eggs and the risk for coronary artery disease. What the researchers did find, however, was that eggs were full of beneficial compounds, such as lutein and zeaxanthin. These compounds reduce inflammation throughout the body and mitigate damage caused by free radicals.

So let’s stop prescribing to the cholesterol crisis and circle back around to the body’s real enemy: inflammation.

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Salmon Scramble

Ingredients:

  • 8 oz. salmon
  • 8 eggs
  • 1 medium onion, chopped
  • 2 tbsp. fresh dill, chopped
  • ½ lime, juiced
  • 2 tbsp. olive oil
  • ¼ tsp. chili powder

Coat the salmon fillet with lime juice, salt, pepper, and chili powder. Bake in the oven, for about 10-15 minutes at 350F. Remove salmon from oven. Let cool for a few minutes, and then break apart into small chunks. Coat a frying pan with olive oil. Add in the onions, and sauté until the onions begin to turn translucent. Reduce heat to low. Whisk the eggs in a bowl. Add salt and pepper if desired. Pour egg mixture into pan, and let cook for a minute or two until the eggs just begin to firm. Add in the salmon and fresh dill. Scramble everything together and let cook for a few more minutes until the eggs are set. Serve and enjoy!

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Quick Veggie Scramble

Ingredients:

  • 3 eggs
  • 1 small tomato, chopped
  • ½ medium onion, chopped
  • 1 handful of spinach *Fresh dill is another great option too!
  • 1-2 tbsp. olive oil
  • Salt and pepper to taste

Coat a frying pan with oil. Toss in onions and sauté for a minute. Toss in tomato and spinach. Season with salt and pepper. Quickly whisk eggs in a bowl, and pour into the pan, coating the veggies. Cook on low for a few minutes, lightly scrambling until eggs reach desired consistency. Add a bit more salt and pepper if you wish, and enjoy!

Breakfast

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Salmon Scramble

Ingredients:

8 oz. salmon
8 eggs
1 medium onion, chopped
2 tbsp. fresh dill, chopped
½ lime, juiced
2 tbsp. olive oil
¼ tsp. chili powder

Coat the salmon fillet with lime juice, salt, pepper, and chili powder. Bake in the oven, for about 10-15 minutes at 350F. Remove salmon from oven. Let cool for a few minutes, and then break apart into small chunks. Coat a frying pan with olive oil. Add in the onions, and sauté until the onions begin to turn translucent. Reduce heat to low. Whisk the eggs in a bowl. Add salt and pepper if desired. Pour egg mixture into pan, and let cook for a minute or two until the eggs just begin to firm. Add in the salmon and fresh dill. Scramble everything together and let cook for a few more minutes until the eggs are set. Serve and enjoy!

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Quick Veggie Scramble

Ingredients:

3 eggs
1 small tomato, chopped
½ medium onion, chopped
1 handful of spinach *Fresh dill is another great option too!
1-2 tbsp. olive oil
Salt and pepper to taste

Coat a frying pan with oil. Toss in onions and sauté for a minute. Toss in tomato and spinach. Season with salt and pepper. Quickly whisk eggs in a bowl, and pour into the pan, coating the veggies. Cook on low for a few minutes, lightly scrambling until eggs reach desired consistency. Add a bit more salt and pepper if you wish, and enjoy!

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Morning Smoothie Bowl

Ingredients:

2 medium-small, or 1 extra large banana *Can be frozen
½ of a medium zucchini, steamed then frozen
2 heaping handfuls spinach
½ cup coconut milk
1 tbsp. honey
½ of a lime, juiced
1 tbsp. chia seeds to top

Toss everything into a blender. Top with chia seeds and enjoy.

Note: If you enjoy this recipe, keep some pre-steamed zucchini and chopped bananas on hand, in the freezer. It’ll make life easier for you