From The Den...

3 Budget-friendly things to do right now for Health, Weight-loss, and to look Fabulous Today!

Water. Walk. Breathe.

Sounds too simple right?

But so many people haven't intentionally perfected these 3 things.


Water comprises up to 75% of body weight and is present in all of your body’s cells (not soda or MONSTER energy drinks...WATER!). It is an integral part in many body functions, including digestion, temperature regulation, and joint lubrication. Throughout the day, water is lost through the actions of breathing, sweating, urination, and digestion. Keep it simple! An easy way to check your hydration status is to monitor the color of your urine. Your urine should be near colorless or pale yellow. If it’s dark yellow, it’s time to drink up! Help your body keep all the systems running optimally by making water consumption a priority. Don't like the taste of plain 'ol water? Infuse your water with your favorite fruit or try mint or cucumber in your water for added nutrients and a refreshing taste!


We were never taught how to walk! Say What?!! You read that right; as children, we imitated our parents and the people who were around us. We picked up their patterns and possibly their bad habits in walking that may have resulted in your chronic pain. Our feet set the foundation for our life, stop treating them horribly and expect them to deliver miracles.

Do yourself a favor and do these 3 things now to slow down aging, lead a pain-free life and look better!

​1) Have you checked the bottom of your shoes lately? Notice where it's more worn down. Are you experiencing knee pain and walk heavily on your heels?

I was; I had to relearn how to walk and my knees feel better! It's best to see wear on the BALL of the shoe and not heavily worn down on the HEEL part of your shoe or outer edge of foot. Try walking less heavy on your heels and use more of your whole foot ending on the big toes of your feet as you walk.

2) Lean more forward as you walk...with your butt relaxed. Don't lead with your legs; your legs should be right underneath you as you walk.

Have someone take a video of you walking to get an idea what you habitually do.

3) Shorten your Stride. Most people have too long of a stride which leads to heavy heel walking and hyper-extension of our knees and causes pain & pressure

on the back of our knees, hip joints and lower back joint.


PRANAYAMA (Breath Control) Enhances Life Energy

Alternate Nostril Breathing (Nadi Shodhana) plays a vital role in the function of our energy. It can calm or energize, heat or cool, and overall helps to restore and revitalize. Nadi shodhana is the key breathing technique used to cleanse the nadis and unblock anything in the way of the flow of energy.


- Find a quiet place free of any distractions. Find a comfortable seated position (Easy Pose, Lotus Pose, or simply rest on your heels). Use a chair, blanket, wall, or any other supportive prop that you need. Take a few moments to take a few deep inhalations and exhalations, releasing tension on each exhale

- Once you are comfortable, you can begin nadi shodhana. Using your right hand, place your thumb on the outside of your right nostril to close it,. Inhale slowly through the left mostril. At the top of your inhale, place your ring finger on the outside of your left nostril to close it. Pause for a moment, and then take your thumb off your right nostril. Exhale through your right nostril.

- After your exhalation, inhale slowly through your right nostril, with your left nostril still blocked with your ring finger. At the top of this inhalation, close your right nostril with your thumb. Pause for a moment, and then take your ring finger off your left nostril to exhale through your left nostril. Again, inhale on the left, and then move on to the right.

- Repeat this pattern between five to ten times. Consult with a doctor before implementing into your routine..



Spickert Cold Meal Prep Pasta

This recipe is by far my husband's favorite for meal prep; he can eat it on-the-go and it still tastes great. It combines many different flavors that help minimize the use of dressing. You have so much freedom to add a variety of different fruits and vegetables to it. I like to challenge myself to make the end product as colorful as possible, but in the end, it's really about what I have available in the kitchen. Organic is best, but is not a deal breaker in this recipe.

Makes 5 days of lunches


  • 1/2 box (bag) of rotini pasta, cooked and cold

  • 1 can black beans (or any bean) drained

  • 1 can garbanzo beans drained

  • shredded carrots

  • dried cranberries

  • cucumber, bell peppers, celery chopped

  • cherry tomatoes (halved)

  • blueberries, strawberries (optional)

  • corn, peas, broccoli (optional)

  • feta, blue cheese, gorgonzola cheese (optional)

  • chopped red onion (optional)

  • shredded chicken (optional)

  • shredded cheese (optional)

  • salt & pepper

  • Dressing: add your personal CLEAN dressing to the mix, but you don't need a lot (Primal Kitchen has some good ones)


  1. cook pasta and frozen corn & peas ahead of time and refrigerate

  2. In a large mixing bow, add cold pasta and your preference of fruits and veggies, cheese, etc.

  3. Add your favorite dressing with salt and pepper

  4. Mix well

  5. Let it all sit for a bit to marinate and then divvy out into meal prep containers


​Paleo Banana Chocolate Chip Muffins Recipe

​Written by: Tammie Duggar

Do you have overripe bananas hanging out on your countertop? If so, that’s excellent! Get ready to sink your teeth into the most delicious Paleo Banana Chocolate Chip Muffins.


BANANAS are the all-star of banana bread, lending a natural sweetness and moisture to create a perfect loaf of sweet bread.

Bananas are a source of carbohydrates, an essential nutrient used as fuel for mental and physical processes. They also may aid in decreasing the risk of cancers, lowering blood pressure, and improving digestive health; this is due to their vitamins, including vitamins A and C; minerals, including potassium; and dietary fiber.

COCONUT FLOUR This recipe is grain-free and gluten-free because we are replacing wheat flour with arrowroot and coconut flour.

Coconut flour is a unique alternative that is popular among low-carb enthusiasts and those who have a gluten intolerance that offers several benefits that include promoting blood sugar stability, better digestion, and even weight loss.

Along with these benefits, it also offers a variety of nutrients, including fiber, plant-based iron, some protein, and healthy fats.

Coconut flour is rich in MCTs, medium-chain triglycerides. MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

The amount of fiber in coconut flour is almost ten times more than the same quantity of all-purpose flour. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

The fiber in coconut flour is mostly insoluble fiber, which adds bulk to stools and helps move food smoothly through your gut, reducing the likelihood of constipation. Additionally, it contains soluble and other fermentable fibers, which feed the beneficial bacteria in your gut.


  • 4 eggs

  • 1/2 c avocado or coconut oil, softened

  • 1 t vanilla

  • 2 T pure maple syrup

  • 2 really ripe bananas, mashed (approx 1 cup)

  • 1/2 c arrowroot flour

  • 1/2 c coconut flour

  • 1 t baking soda

  • 1 t cinnamon

  • 1/4 t sea salt

  • 1/3 c dark chocolate chips, optional


  1. Preheat oven to 350 degrees Fahrenheit and line muffin tin.

  2. Cream together the eggs, oil, vanilla, maple syrup, and mashed bananas.

  3. Stir in the arrowroot and coconut flour, baking soda, cinnamon, and salt.

  4. Fold in chocolate chips if desired.

  5. Fill muffin cups about 3/4 full of batter.

  6. Bake 18-20 minutes or until slightly golden. Remove from oven and allow to cool.

Enjoy these gluten-free, grain-free, nut-free, paleo-friendly, low-FODMAP, and dairy-free (if using dairy-free chocolate chips such as Enjoy Life). They’ll cure any sweet tooth, they’re kid-friendly, easy-to-make and will become a go-to recipe in your house since they’re perfect for breakfast, adding to lunch boxes, and as a snack or dessert!



​Written by: Tammie Duggar

The best salad ingredients are nothing without a creamy, sweet, and tangy dressing. The perfect dressing can make a salad go from good to great. Homemade dressings are so easy to make, infinitely better tasting, and so much healthier for you than any store bought dressing could ever be. Especially this fresh peach vinaigrette! It’s full of flavor and offers a variety of health benefits. There is no reason not to make your own because they only take a couple of minutes to make!



  • 2 peaches, peeled and diced

  • 1 avocado, peeled and diced

  • 6 c mixed salad greens, any variety you choose

  • 1/4 c pine nuts

  • 1/4 c goat cheese, optional


  • 1 large peach

  • 1/2 c olive oil

  • 1/4 c raw apple cider vinegar

  • 1/2 T raw honey, optional

  • 1/4 t cinnamon

  • 1/8 t nutmeg


  1. Arrange salad ingredients in two salad bowls.

  2. Blend all the dressing ingredients in a blender until they are smooth and creamy.

  3. Drizzle over your salad.

  4. Store in an airtight glass jar in the refrigerator. (Contents may separate so shake before serving.)

"Salad dressing is easy to make as long as you remember a simple little formula"

  • Two parts of olive oil.

  • One part vinegar.

  • Add some flavor like honey, fresh fruit, mustard, herbs, and spices.

  • Blend and voila, you’ve got a delicious dressing.


Beautifying Black Bean Soup Recipe

Written by: Team ITN

Black beans don’t always get the credit they deserve when it comes to being antioxidant and health superstars. They are often overshadowed by other antioxidant super foods like berries, nuts, and greens.

Here’s a delicious recipe for you to help you tap into all those anti-aging benefits!

We’re big fans of black beans and all their anti-aging properties! That’s right! Black beans are full of free-radical fighting compounds. Maybe black beans are part of the fountain of youth? We’re just speculating.



  • 1 Tbsp coconut oil

  • ½ c onion, chopped

  • 2 cloves garlic, minced

  • 1 c mushrooms, chopped

  • ¼ c celery, chopped

  • 3 c black beans, cooked, divided

  • 1 c water

  • ½ t cumin

  • salt to taste


  1. Place coconut oil in large pot and sauté onion, garlic, mushroom, and celery until crisp-tender.

  2. Blend ½ cup of black beans with 1 cup water until smooth.

  3. Place blended black beans, remaining black beans, and cumin in the pot.

  4. Reduce heat to low and simmer for 20 minutes.

  5. Add salt to taste and serve to enjoy!


  • Use broth instead of water for gut healing benefits.

  • Spice it up with some red pepper flakes.

  • Top with fresh herbs for a host of healing powers.

Other things we love about black beans

They have a high protein and fiber content! This is a great way to add protein to your diet without having to consume animal products.

These little powerhouses may help to strengthen your bones, thanks to their rich calcium, phosphorus, zinc, and iron stores.

Black beans are naturally low in sodium and rich in other vitamins and minerals found to decrease blood pressure.

They aid in healthy digestion and weight loss! Black beans help you to stay satiated longer, which helps to manage calorie intake.

Breakfast: Overnight Oats


  • 1/4 cup Uncooked rolled oats

  • 1/3 cup Organic Milk or Nut Milk of your choice

  • 1/4 cup Greek yogurt

  • 1/4 Tsp. Vanilla Extract

  • 1 Tbsp. Jam or fresh Preserves

  • 1/4 to 1/3 cup Fruit (berries work great!)

  • 1 1/2 Tsp. Dried Chia seeds


  1. Mix Oats, Milk, Yogurt, Chia Seeds, Vanilla Extract & Jam together FIRST.

  2. Add Fruit on top

*Mason Jars work great! Eat Hot or Cold!

*Can be pre-made on Sundays for a weeks worth of Breakfasts


Homemade Lunchables

Super Easy to Throw Together! And Healthier Too! I use cupcake liners to separate the items. You can use the washable ones if you wish. My kiddos never bring them home so I use the paper liners. Have your kids help you decide! Choices...


  • Dried Fruit: Cranberries/Raisins/Bananas

  • Sliced Cheese or Sticks: Try Different Kinds

  • Pretzel Sticks

  • Sliced: Turkey/Ham/Chicken

  • Veggies: Cucumbers/Bell Peppers/Carrots

Lean Turkey Protein Meatballs

Preheat Oven to: 375

​Foil a cookie sheet & spray lightly with Avocado Oil.


  • 99% Lean Ground Turkey

  • 1 cup Chopped Spinach

  • 3 Tbsp. Organic Ketchup

  • 1/4 cup Whole Wheat Bread Crumbs

  • 1 Tbsp. Diced or Minced Garlic

  • 2 Tbsp. Yellow Mustard

  • 1/8 cup Chicken Broth

  • 1 Egg


  1. Mix Oats, Milk, Yogurt, Chia Seeds, Vanilla Extract & Jam together FIRST.

  2. Add Fruit on top

*Mason Jars work great! Eat Hot or Cold!

*Can be pre-made on Sundays for a weeks worth of Breakfasts

Mix together, Make into Little Balls & Bake for 25 Minutes.

Serve with Broccoli & Brown Rice!