Mother’s Day Gift To All Women

Hello Sugar Mamas!

As we close out Mother’s Day weekend, I have a message for you and all women, as well as an invitation to join me in a free and valuable self-nourishment process I will be guiding this month.

Honoring the Feminine

As women, we are all mothers. Each one of us possessed the power to create and nurture life, whether that be a child, a creative contribution or an entire revolution.

And, we are all born to mothers and blessed by many maternal figures (grandmas, teachers, friends, etc), who nurture and guide us on our life journey.

So in honor of Mother’s Day, I invite you to join me tonight, even just for a moment, to sit and reflect, in gratitude and awe, of the women who’ve had a positive impact on our lives.

Next, I invite you to turn that awe and gratitude inward, towards your own deeply caring and loving heart and hands. On behalf of those you love, and those that have the honor of loving you, thank you for being the woman you are! Take a breath and appreciate yourself for who you are and the love you bring to this world.

There’s no other love quite like your own unconditional love for self.

A Check In & My Invitation To You

Have you been celebrating, honoring and loving yourself in your day-to-day life lately?

Could you benefit from a little TLC?

Continuing to adjust to life as a mother, I’ve continued to be inconsistent with the basics of self-care… and sometimes I’m WAY off track. 🙂 The journey of learning how to take care of myself again has been a series of peaks and valleys.

Lately, I’ve been really exhausted.  And, it’s hard to show up fully and give lovingly without resentment or irritation when we are so depleted ourselves.

I know that I’m ready to double up on my self-love and focus on self-care again (as best I can in a busy life).  When my “well-being cup” is filled up, even slightly more, it’s so much easier to enjoy giving.

That’s why, this Mother’s Day, I’m getting back to The Essentials.  I’m gifting myself a review of the 21 Days of Gentle Nourishment for Body, Mind & Soul, (free online program and community), and I invite you to join me.

If it feels aligned for you, check out the details at the following link and jump on in.  You can begin any time and go at your own pace.  I’ve added a dedicated private Facebook group, just for The Essentials, for ease of sharing and connecting as a community.

If you’re new to The Essentials, Welcome!

All you need to do is follow the link above to learn more and then sign up.

If you’re returning for a second round, Welcome Back!

There’s always something new to learn and experience, as life provides us with opportunities for growth and change at every turn.

Click the following link for details and to sign ——–>

I hope you enjoy this Mother’s Day (month!) treat.

From my heart to yours,

Richele (and Baby Jacob)

PS: Feel free to invite the women in your life to join us!

To make it easy for you, here are a couple blurbs you can share via email, text or Facebook. Fee free to edit and make it your own. Or simply share the link where they can learn more and sign up.

“I’m participating in a free online program, “The Essentials: 21 Days of Gentle Nourishment for Body, Mind & Soul.” Check it out here: >>> <<<  If it feels aligned for you, I’d love for you to join me!”

“I love you! You deserve to be nourished, inside and out. Here’s a great free program I’d love for you to join me in. Let’s support each other to take amazing care of ourselves! >>> <<<  XOXO.”

Thanks for sharing the LOVE!

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the gift of being different [VIDEO]

The gift of being different.

Here’s a little life update and my reflections on breaking free from the old “compare and despair” paradigm and learning to embrace the gifts (and challenges) of being different.

I trust that you’ll get something of value that you can apply to your unique life experience.

“Comparison is the death of joy” ~ Mark Twain

Acceptance and love are the keys to peace.

Now that I’ve shared what’s coming up for me… I’d love to hear from you!

  • What’s resonating for you in this conversation?
  • Where in your life do you compare yourself?
  • How can you practice embracing the contrast and loving who you are more fully?

Looking forward to reading your reflections in the comments below.

With love and deep reverence to your journey,


Richele tree

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Body Empowerment Circle

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I am done with weight loss. How about you?

I am DONE with weight loss.
How About You?

Have you ever woken up and discovered that you’ve been living a lie?

We would rarely live a lie on purpose. More frequently, it seems to happen unconsciously over time, as life changes and we grow. Whether it be a belief, a behavior, a career, a relationship, or a life direction…

…what was once true is no longer aligned.

We know it because it feels “off.”

In preparing to for the coming Sugar Detox, I felt off.

I had a lot of inner resistance. I felt uneasy. I distracted myself and procrastinated on getting prepared.

I asked the question, “Why is my inner guidance putting on the emotional breaks here?

* Do I not have the life energy to give to this project?
* Am I resistant to detoxing myself?
* Does my family need me to not to be working at this time?”

Nope, nope and nope!

When I looked closer and listened more deeply, what I realized is that…

WEIGHT LOSS is no longer my truth.

It’s no longer in alignment for me to place any major emphasis on weight loss, as a coach, as a woman, as a human being.

Yet, when I looked at my Sugar Detox website, I saw that “Lose Weight” was prominently featured as one of the top three promises listed right at the top in header

Ugh! No wonder I haven’t felt good about it.

Now, there is nothing wrong with losing weight or weight loss coaching, but it’s just not MY truth to promote it or give my life energy to it. My resistance was telling me that it’s no longer aligned, and that it’s time to “true up” my marketing and my coaching, so I can feel free, enjoy my work and make the biggest difference possible for the women I serve.

This is what I believe to be true about weight loss:

1. A focus on weight loss often feeds the biggest challenge women face when attempting to lose weight:

a. It affirms the false and hurtful notions that “Life will be better once I’m different/better. My body is not good enough. My body needs to be changed/fixed.”

b. This perspective is responsible, more than anything else, for women getting stuck in cycles of deprivation, over-eating and gaining weight. It’s not the temptation or being busy that does us in, it’s the lack of love and contentment and the chase for change that weakens us and creates the over-eating boomerang effect.

2. Amazingly, weight loss often happens naturally (and can be sustained) when we first…

a. Give up the idea that “There is something wrong and my body needs to be fixed.” And instead, begin to choose our food and self-care actions from a place of love and as a way to honor our bodies.

b. Become partners with our bodies. Your body is infinitely intelligent and knows how to heal and find balance!

3. When we practice love and partnership, we can:

c. Hear our cravings as messages from the body and heart, so we can focus on meeting our needs (as opposed to depriving ourselves)

d. Bypass the painful cycle of “deprive-overeat-guilt-repeat” which robs us of our life-force energy and keeps us on an emotional and physiological roller coaster

e. Enjoy the journey of living this life in a human body NOW (meaning, we no longer delay our happiness until the scale shows a number the mind deems as “acceptable”)

f. Own our choice to feel good and be healthy, so we can happily and easily say “no, thank you” to low quality and high quantity food and drinks that so many other people are choosing around us. No deprivation, embarrassment or regret.

Can you see why women often lose weight (and keep it off) only after giving up the weight loss as a primary focus? Can you see why focusing primarily on weight loss trips many of us up?

When we shift our personal nourishment paradigm from self-improvement to self-love, our wellness habits become sustainable… because they are true! True for our bodies, true for our hearts.

How did I get caught up in the Weight Loss conversation?

Richele Sugar Detox Before and After with words

Certainly, weight loss is part of my personal journey, that I can’t deny. But to be perfectly honest with you, looking back on it, I see that the focus on weight loss in my coaching practice was more about wanting to be successful and make a good living.

Business coaches and mentors all said, “Weight loss is what people want. Give the people what they want.” Wanting to be successful, I listened to them. I took on their teaching for a time, and it did help me land more clients.

Maybe it was my truth back then, but I know that it’s not my truth now. I’d rather be true to myself and share what is true for me than be successful (if I had to sacrifice one or the other – but I’m open to having both!).

Just like with our relationships with food, I can see that it would not be sustainable for me to continue coaching in an inauthentic manner. I’d struggle against inner resistance the entire time.

Living by other people’s rules can be hazardous to your health.

This same pitfall shows up big time in the nutrition and health world.

We try to follow the food and fitness rules set out by the experts and so often get lost. Either the approach is so far off from what your body is wanting and you can’t sustain it. Or, it’s so boring or unenjoyable (so far off from what your heart is wanting) that you can’t sustain it. In the worst case scenario, it’s actually harmful… like the long-standing “best practice” from the early 90’s promoting a low fat diet!*^&#%@^!

Here’s the key take-away:

Whether it’s in business and marketing or nutrition and health…

An expert’s recommendations are only useful as the starting point for your own experimentation.


Is there anywhere in your life, where you have been living by someone else’s rules and you know it’s not aligned for you?

Are you willing to continue living this way or do you know it’s time for a shift towards greater authenticity?

A key area where this happens is with food.

1. we follow diets that just don’t feel right to our bodies, because the experts say it works


2. we eat whatever everyone around us is eating, which DEFINITELY doesn’t feel right to our bodies either

You and Your Body are the Ultimate Authority on what is True For You

I have a mantra that is guiding me, and I welcome you to use it:

“I am successful when I live my truth.
I am free to blaze my own trail.
I thank my teachers and their teachings,
bless them with love and set them free.”

You might have ideas about the Sugar Detox…

…that it is a diet or that it’s Richele’s approach: some rigid box that you must try to fit yourself into for 28 days, but actually the opposite is true!

The Sugar Detox is a space of support & inspiration for you to:

* experiment & discover what works for you and your body
* deepen your listening of and partnership with your body
* be accountable for making yourself and your self-care a priority

If your body chooses to shed body fat and you lose weight in the process, then so be it.

Just don’t accuse me of being a weight loss coach. 🙂

Sugar Detox EG Ad 4

If what you are reading resonates with you, join us. I’d be so honored to support you to “eat your truth.

click this link for details, dates and to register

If you have questions, post them in the comments below or shoot me an email at richele (at) bodylovewithrichele (dot) com.

In Love & Service,

jacob and richele very cute 10 months

Richele (and Baby Jacob)

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I Let Go

I Let Go

I’m letting go of doubt
I’m letting go of fears
I’m letting go of shame
Accumulated through the years

I’m letting go of not enough
I’m letting go of shoulds
I’m letting go of judgments
If I try, I know I could

I let go of standing idly by
while injustices take place
pretending my voice doesn’t matter
withholding my love from the human race

I’m letting go of numbing out
I’m letting go of pain
May the Divine plan unfold
Our souls be cleansed by the heavens’ rains

I surrender to the release
Allow my tears and breath to flow
As I heal, so does the world
I let go
I let go
I let go





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Failures & Successes of A New Mama – How I Bounced Back From Near Total Burn Out

Failures & Successes of A New Mama
How I Bounced Back From Near Total Burn Out
(including my Self-Care Master Habit)

For over 9 years, I’ve been supporting other women, including many mamas, to break free from the cycle of self-neglect, burn-out, emotional eating, weight gain, and general un-wellness.

3 of usAfter I had my baby boy Jacob Alexander last October, I found myself being the one who needed coaching!

I’ve been profoundly stuck in that same vicious cycle for almost 1o months.

Every Mama + Women Has Unique Challenges

To be fair, Jacob had a pretty challenging start.  We were in the intensive care unit for 2 weeks and he had special needs for about 4 months before transitioning into mostly normal babyhood, which of course is inherently challenging in and of itself.

But it’s also true that every baby and every mama and every family has their own unique set of challenges.  Some of us succeed in regaining a sense of balance and maintaining a level of wellbeing… while others of us get swept away.

I got swept away and I nearly burned out completely.

Under-Slept, Over-Caffeinated, Craving Ice Cream…

The stress of being a new mom of an infant with health challenges, doing life stuff (house tidying, cooking, laundry, paying bills etc), taking a number of road trips (what were we thinking?) and keeping our coaching business afloat all required more energy than I could muster.

Everyone said, “sleep when your baby sleeps.” Well, I had work to do! Ok, ok… I’ll be honest, I also needed some “me time” and connection time with my honey.  Regardless of my reasons, I stayed up too late over and over again and became severely sleep deprived. 

The worse I felt, the more I craved foods and drinks that only drained me further.  In the mornings, I needed a boost to get through and I now know why most of the world is hooked on coffee! 🙂  Ice cream became a nearly nightly necessity (reward).

My body ached so badly and the kink in my back from breastfeeding screamed for some self-care, yet I kept putting off getting a massage or starting up with any exercise beyond a walk with the baby.

“Enough Is Enough!” (How I Bounced Back)

I can’t say that I hit rock bottom, but I was pretty close… and at the 10 month mark, right around my birthday, I put my foot down.  I got together with my husband Lucas and we agreed that “enough is enough! We are health coaches for goodness sakes. Let’s dig deep and walk the talk!”

Truth be told, Lucas had been quite happy to enable my spiral because it meant he could eat mint chocolate chip ice cream every night and reward himself for being such a dedicated daddy and husband.  Ha!

Lucas was worn out too and ready for change like me, so we created new partnership around our wellbeing.  We knew we didn’t have time, willpower or energy to make any major changes, so we started small. Here’s what we came up with…

“The Essentials”
8 Habits To Feel Healthy & Whole Again
In Body Mind & Soul

We narrowed our list down to 8 key focus areas:

  1. Evening Ritual
  2. Sleep
  3. Morning Routine
  4. Hydration
  5. Food
  6. Movement
  7. Self-Care
  8. Physical Space

We later added Sex and Intimacy (which could be included in Movement, Self-Care and Evening Ritual, but we feel deserve it’s own category. 🙂

Together, we brought intentionality and partnership to all 9 of these areas.

Small Changes = Positive Momentum

We asked each other, “What are the smallest shifts in each area that could make the biggest difference? What’s the minimum necessary to get the maximum result?”

We were looking for meaningful changes that were doable… no matter how little time or energy was left.

Along the way, we identified what we are calling the “master habit” that supported success with all the other habits and routines we were building.  I believe it’s the #1 most important habit that helped me bounce back from burn out, and here it is…

“Checking In”
The Master Habit of Self-Care

What’s Checking In? 

Checking In is the habit of pausing what you’re doing at any point in your day and checking in how you are feeling, what you’re needing, and how you will meet those needs.  Without checking in, certain needs can get neglected for an extended period of time.  

Here is a simple check in structure:

  1. How do I feel right now? (physically and emotionally)
  2. What am I needing?
  3. What actions will I take to fulfill those needs?
  4. Who can support me?

Our Current Check In Process:

Lucas and I have our own custom check in process. Here’s how it goes:

  1. FEELINGS: how are we feeling?
  2. COUPLE: how’s are couple? Are we connected and open to each other? Are we working as a team? Have we been intimate recently?
  3. FOOD: have you had enough to drink/eat?  what are the next few meals? do we have our next shopping trip on the calendar?
  4. SLEEP:  is anyone needing a nap/rest? what time will we go to sleep tonight? what’s our keys to success?
  5. MOVEMENT: did we move our bodies today? if not, what can we do? if not today, tomorrow?
  6. SELF-CARE: are we needing some self-care of some kind?
  7. CALENDAR: what’s on the schedule we need to be aware of?
  8. NEXT STEPS: what will we do for the next 1-2 hours?

swim suitWe Check In 2-5 Times Per Day

We are currently in a time of transition… raising a 11 month old while running a business and planning to move… so there are lots of moving parts in our life!

Add in the fact that neither of us are particularly great at planning, and the fact that we rarely know how long something will take, and the fast that we easily gets swept up in whatever we are doing in the moment… and we need regular check ins!

We check in 2-5 times per day.

And, don’t get me wrong, check ins don’t magically make us perfect with our food, fitness and sleep.  We still get off track pretty regularly, but our Check In process helps us quickly return to our essential habits for life to work.

The name of the game is NOT perfectionism.  The name of the game is “get back on track fast.”

Side-Benefit Of Check Ins —-> Synergy, Harmony, Intimacy!

You don’t need a friend or partner for check ins to be successful for you, but I must say that our check in process has increased the number of moments that my husband and I feel in sync and deeply connected.  We have greater synergy and are getting more done and having more fun (and sex)! I highly recommend enrolling your partner or a good friend to check in with you.

Keep It Simple + Be Consistent!

We do our check ins the same way each time, so there is no wasting time recreating wheel and so that we continue to check in with our essentials for feeling good and being productive.

Previously, we would check in, but there was no structure.  We would start talking about whatever was top of mind or heart, whatever “fire” we needed to put out asap.  We often ended up in disagreements and key areas of life, relationship and self-care could get neglected for over a week.

Questions For You…

Would you benefit from regular Check Ins?  

Would you benefit from adding Self-Care Essentials to your daily Check Ins?

If you answered “YES,” I invite you to…

Create Your Own Custom Check In Structure

  1. What steps would you include in your check ins? 
  2. Are there any key self-care habits or areas of life that get neglected for extended periods of time, if you aren’t checking in with them? Add those to your list!
  3. How often do you need to check in to be successful?  
  4. With whom could you check in with?

Join Over 200 Women In The Essentials Program – It’s Free!

TheEssentialsSquareIf you’d like further support and inspiration to gently upgrade your personal self-care in small, yet meaningful ways, consider joining me and over 200 women in the 21-Day Gentle Nourishment Program that I am calling The Essentials.

The Essentials is designed for busy women who might not have much time or energy to make sweeping changes.

It’s fun and it’s free!

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Exercise – Love it or loathe it?

Exercise – Love it or Loathe it?
Why do we resist what our body is born to do?

I just returned home from 5 days at the beach and I’m feeling deep pleasure and satisfaction on the other side of this trip…not only because I allowed my body to be adorned by a bikini for the first time since my baby boy was born…

family beach pic

(more on my “inner game” process from judgment to acceptance and self-love in a future post), but also, because this week I worked out for the first time since I found out I was pregnant in January 2014!

Sure, I’ve done some mama & me yoga classes here and there and walks around the neighborhood with Jacob, but my body has been begging me for more lately. I’ve had a perpetual breastfeeding-kink in the middle of my back and let out the signature old man grunt when getting up off of the floor from playing with my son. The movements I’ve done are simple, but in place of the lack-of-movement ache, my muscles are sore, and so grateful! In the words of my fellow Hoosier John Cougar Mellencamp, it hurts so good!

Over the winter months, when I was really struggling with acceptance around my post-baby body, I told myself that I “should” be exercising, to get back in shape. But the truth at that moment was…

1. I was severely sleep deprived and had zero energy to do anything physical other than care for myself and my baby.
2. the idea of exercising only appealed to my ego/mind because it was a “fix,” the only way I could wrap my head around finally getting my figure back and subsequently loving my body again.

But instead, it happened in a more round-about way.

I had to go through the process of…

Grieving/Mourning the body I once had
Letting go of attachment to having it be that way again
Practicing compassion for myself through the resistance and for my body and all she’d been through
Accepting my new body with all of her new curves, bumps and bulges
And finally…
– Arriving at the unconditional love that you and I are all so very worthy of (no matter the shape or size of our body).

Now that I’ve been practicing this process (grieving, non-attachment, forgiveness, compassion, acceptance, love) for nearly 9 months, I have more space and awareness to deeply listen to my body about what she needs to feel good and thrive. Movement is what she’s been asking for lately and I’m happy to oblige.

What’s your current relationship with “exercise”?

Do you resist the idea or get stuck in procrastination…

But when you finally move, you feel amazing?

On a recent call with a client, she asked “Why do I resist exercising? It is SO good for me and my body feels fabulous afterward! ”

So we explored what might be operating under the surface…

How can we re-frame our negative perception of exercise?

First, I recommend we swap out the word “exercise,” for movement, which has a much more neutral ring to it.

My sense is that many of us, myself included, have perceived exercise in a similar way to diets…

Dieting = Deprivation
Exercise = Punishment 

Whether consciously or subconsciously, we are always moving away from pain and moving towards pleasure. Anything that is perceived as hard, scary, painful or uncomfortable, we will steer clear of.

And now that we are bringing awareness to what is operating, we can begin to shift our perception…

Just as we can choose to experience commitments with food as loving boundaries and delicious lifestyle upgrades, experiments rather than dogma….

We can also shift our view of exercise from hard work, “no pain, no gain,” only doing it in order to fix or change our bodies…
to joyfully moving, in ways that are fun, feel good and honors what our body is born to do.

So, why do we resist what our body is born to do?

As human beings, we are designed to move. Our ancestors lived in nomadic tribes, hunting and gathering along the way from place to place. Perhaps they perched on rocks, and squatted in circles around a sacred fire, but they certainly didn’t spend the majority of their days sitting in chairs working on laptops, or couch surfing while watching TV.

My father has talked to me about the benefits of “staying in motion” since I was a young girl. At age 72, he still jogs, bikes or  lifts weights daily, goes on fishing trips with his buddies and does home improvement projects for everyone he knows. Needless to say, he is in great physical health. I aspire to be like him in my golden years.

Exercise: Love it or Loathe it?

I’d love to hear what’s coming up for you in this conversation…

– What are you currently doing or not doing with movement?
  Is it working for you?

– What’s the internal dialogue you have around it?
What takes you out of the game?

examples: “too hard,” “no time,” “don’t like it,” etc

– When you listen deeply, what kind of movement is your body requesting?
How could it be fun? (Think “Joyful Movement!”)

Let’s share and learn from each other. Excited to hear what’s moving you!



RMH white background sequins 400wide

Richele Henry, CHC

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5 Steps To Kick Cravings [VIDEO]

My 5 Steps To Kick Cravings
Your “Win The Moment” Solution

[jwplayer player=”1″ mediaid=”694″]

Hey Sugar Mama!

Do you struggle with cravings?  Do you often regret or feel guilty about what you just ate?  Do you tell yourself, “I’ll do better next meal.” or “I’ll start over tomorrow.”?

istock-paid-ice cream-cookies-rolls-chipsFeeling powerless to cravings is a maddening experience.

You can eat well, get great sleep, and work out regularly for a week BUT then you go off track for the whole next month all because of one moment of weakness that sends you spiraling out of control.

Can you relate?

Now, I’m not suggesting that you and I will ever be immune to cravings.

Instead, I invite you to take on winning more moments… such that you go off track less frequently, less intensely and for shorter periods of time; such that you are the one in control (and not the cravings) more of the time.  Wouldn’t that be nice?

To empower you in this pursuit, I’m excited to share with you my 5 Steps to Kick Cravings in the moment,

When I first gave up sugar, my cravings were super intense.  
I didn’t know what to do when I craved… 

So I created 5-Steps for Cravings for myself, and practiced them
 every time a craving popped up. I’m happy to say I’ve been
refined sugar-free  since New Year’s 2010.  This stuff works!

Step #1: Check In

Stop and check in with yourself, with your body, emotions and circumstances.

Ask yourself:

  • Am I truly hungry?
  • What is this craving about?
  • Is there an emotion or sensation I am experiencing or resisting experiencing? (bored, overwhelmed, etc)
  • What circumstances may be contributing to this craving? (working long hours, relationship upset, kids bugging me, treats in the house)

Step #2: Breathe Deeply

Slow down, close your eyes, breathe and relax.  Notice tension and breath into it.  Notice emotions and breath them in and then release them.  Notice thoughts and let them go with your breath.

Step #3: Drink Water

Drink 8-16 oz of water. Cravings are often a symptom of dehydration.

Step #4: Nourish Yourself

Make a list of 20 easy actions you could take to nourish yourself at almost any time. My favorites are:

  • 3-Minute Dance Party. Put on your favorite song and boogie
  • Hot Shower – clears the energy quickly
  • Cat Nap – sometimes you think you’re hungry, but it’s really exhaustion
  • Laugh Out Loud – find a funny You Tube video and LOL!
  • Take a Walk – alter the emotional state by getting into motion
  • Spread Love – reach out to someone you haven’t spoken to in a while and tell them you love them

Step #5: Check In Again

Ask yourself:

  • What am I needing in this moment? (sleep, comfort, a break?)
  • Am I truly hungry? If so, is this the most loving food for me to eat?
  • Can I eat this food without guilt and stress?
  • If yes, stay present, eat mindfully, savor and enjoy!
  • If no, choose something else, an upgraded version of the food you

Ok… those are the 5 Steps To Kick Cravings and they REALLY do work, but only if you apply them!

3 Keys to Success

  1. Print and post these 5-Step instructions in your “craving zones,” such as on the fridge and at your desk.
  2. Practice the 5-Steps in the moment, whenever a craving arises.
  3. Be patient with yourself and remain open to trying something new.

What Do You Think? Questions? Comments?

Let me know how it goes when you practice the 5 steps.  If you have questions or comments, I’d love to hear them!


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Tummy Soothing Coconut Aloe Cooler

Tummy Soothing Coconut Aloe Cooler

aloe vera plant coconut palm

Yield: 1 serving
Prep time: 1 minute


  • 1/2 cup coconut water
  • 1/2 cup aloe vera juice or gel
  • handful of ice
  • squeeze of fresh lime juice


  1. You put the lime in the coconut (sorry I couldn’t resist!)
  2. Stir in aloe vera juice or gel
  3. Add ice cubes to your desired temp and texture
  4. Sip slowly to soothe your tummy!

Other Links You May Enjoy:

Homemade Probiotic Rich Saurkraut – Recipe
Digestive Relief Guide – free download

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Homemade Saurkraut

Homemade Saurkraut

Homemade Saurkraut is an easy and inexpensive way to bolster your gut flora!

Homemade Saurkraut is an easy and inexpensive way to bolster your gut flora!

Yield: 24 servings
Prep time: 30 mins
Ferment time: 3 days


  • 1 medium head of cabbage
  • 1 quart grass-fed organic non-homogenized yogurt
  • 4 tbsp whey (from the yogurt) + 1 Tbsp unrefined sea salt
    (OR if sensitive to dairy, use 2 Tbsp unrefined sea salt)
  • 2 tbsp fresh dill, chopped
  • 4 cloves raw garlic


  • clean coffee filter insert (from coffee maker)
  • paper coffee filter or cheese cloth doubled over
  • clean rubber band
  • quart sized measuring cup
  • large cutting board
  • sharp chef’s knife
  • large mixing bowl
  • meat hammer, wooden mallet or potato masher
  • quart sized mason jar and lid

Directions: Harvesting Whey (see photos below)
* Note: if you are sensitive to dairy, please skip this step *

  1. Place a paper coffee filter or cheese cloth into a coffee filter insert (see photo below)
  2. Secure a clean rubber band to hold the opening of the coffee filter open, to allow the whey to flow out of the bottom.
  3. Pour the non-homogenized yogurt into the coffee filter and let it strain for about 20 minutes.
  4. Chop the cabbage and herbs while you wait for the whey to strain (follow kraut directions below).

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coffee filter set up

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rubber band keeps the filter opening secure for the strained whey to come through

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No way? Whey!

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* what to do with the extra-thick,  greek-style strained yogurt?
– Mix with fruit and nuts for a creamy parfait
– Add sea salt and herbs for a zippy yogurt dip


Directions: Kraut (see photos below)

  1. Peel off any damaged outer layer leaves, halve, core and coarsely chop entire head of cabbage (or finely grate in a food processor. Note: fine cabbage makes a more mealy kraut. a coarser chop maintains a crunchy texture).
  2. Add cabbage, whey, sea salt, garlic and dill (or your herbs of choice) to a large mixing bowl
  3. Pound mixture with a potato masher, meat hammer or wooden mallet for 10 minutes, until the cabbage begins to noticeably brighten and release it’s juices.
  4. Pack cabbage mixture into a quart-sized glass mason jar. Be sure to leave one inch of space at the top of the jar before sealing tightly. If the jar is too full, you may have a kraut explosion.
  5. Leave on the countertop for 3 days, undisturbed.
  6. Refrigerate and enjoy a tablespoon for probiotic-rich kraut with your meals.

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Cabbage head

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Pounding the cabbage, herbs, whey and salt together
(I especially enjoy pounding my kraut to music.
This kraut was accompanied by Paul SImon’s Graceland, Late in the Evening and Kodachrome)

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Press the kraut mix down firmly so the juices cover over top

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Leave an inch of space at the top before sealing tightly
(Note: I didn’t leave enough space in this jar and we had a kraut explosion on the counter)

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Leave on the counter for 3 full days before refrigerating, for full benefit of the fermentation process.

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Recipe adapted from Nourishing Traditions by Sally Fallon

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For a more traditional German Kraut, swap out garlic and dill, for caraway seeds and/or juniper berries. (see photo above)

For a Korean flare kimchi, use napa cabbage, one hot pepper, ginger and onions. Hot mama!

To a happy belly!

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