Healing Foods

Herbs and spices in wooden spoons - beautiful kitchen image.

You know that feeling when someone asks you what your favorite movie or book is, and you sit there and say “THAT IS HARD! I DON’T KNOW!”..Well, yeah. It is. But, in this case, I do have a favorite “book”. However, calling it merely a “book” is an not doing it justice! Healing With Whole Foods by Paul Pitchford is a genius of an almanac… a 753 page gem of a resource on how we can heal our body with whole foods. It focuses on combining healthy Chinese medicine practices along with our current Western research to create an optimal path of nutrition!

My goal? To increase your peak performance in your sport, athletic ventures, and in your life. I work alongside my Stilwellness athletes and exercisers alike on how to optimally live their lives so that their physical, mental, and emotional selves align in balance. Below are 3 of my core findings of an individuals’ physical and mental stressors, as well as respective foods/herb choices that has been proven to heal.  **{These are merely facts/suggestions from the almanac, however I always support a natural/functional medicine doctor or herbalist as needed. I recommend picking up a copy of this almanac to further read and have explanations for the following!}

1) IMMUNITY– our lives keep getting “busier”, and we don’t slow down. The result?Low immune systems and possible sickness. Implement: ginger root, elder flowers, chamomile, rose hips, garlic, cayenne red pepper, peppermint, yarrow, cabbage (rich in vitamin C), parsley, carrots, grapefruit/most fruits, chlorophyll-rich foods (spirulina, sea-vegetables)

2) ANXIETY/STRESS– again, we are in an “information age”, and the daily mental overload is inevitable. Welcome…anxiety. This causes an excess of yang which can in turn create a sense of heat in our hearts and minds. When this spirals, we become sad for long periods of time, struggling to figure out we are not in sync. Implement: Magnesium rich foods (brown rice, oats are both proven to calm the mind), nuts and seeds, adzuki beans, olive and coconut oils, dill, basil, chia seeds, mulberries, lemons, chamomile, cucumbers, and celery.

3) INFLAMMATION– Whether it is physical activity that causes swelling of the muscles, or discomfort and “fire” in our guts from a diet that does not agree properly, the health issue of inflammation is increasingly on the rise. Implement:  turmeric, ginger, pineapple, sweet potatoes, oats, Chinese cabbage, spirulina, squash, flax seed, avocado.

*Again, there are so many more foods and herbs that can be implemented. Consulting an acupuncturist or a functional medicine doctor can often be helpful in assessing how to best heal your mind and body with real, whole foods and nutrition.


Check it out on Amazon! 


What’s cookin’ with Breanne Rice?

breanne rice

A few months back, the incredible Hilary Phelps introduced me to a beautiful soul….Breanne Rice. She has moved and grooved her way to the top of the food chain (no pun intended), creating a Holistic Nutrition Consulting business — Breanne’s Holistic Health. At age 19, Breanne was diagnosed with a rare autoimmune disease of vitiligo, thus forcing her to take her imperfect situation turn it into her passion for natural health. Stationed in Seattle yet traveling nationwide to promote her brand, Breanne is a one-of-a-kind beauty that stands for so much more than a pretty face. This chick LOVES life. She takes it and GOES. Truly inspiring!

Sooooo, I was curious. What is a holistic nutritionist lovin’ at this very moment?!

1) Raw Artisana Coconut Butter


2) Gimme Organic Roasted Seaweed Snacks (sea salt)

seaweed snacks

3) Julian Bakery Paleo BEEF Protein Powder


4) Natura Culina Regenerating Rosehip Facial Oil


5) Lean On – Major Lazer & DJ Snake  / Hot Hands – Darius


Yup, Hilary, you are an absolute rock star for the introduction. Stoked to call you two leading ladies role models and friends!

“Healthy” Chocolate Chip Cookies


Cookies copy


  • 1 cup all purpose gluten-free flour (I used coconut flour)
  • 1/4 tsp. baking soda
  • 1/8 tsp. salt
  • 1/4 mashed avocado
  • 3 Tbsp. coconut oil, melted
  • 1 tsp. vanilla extract
  • 2 Tbsp. Agave syrup
  • A handful of bittersweet (dark/cacao) chocolate chips


1) Preheat oven to 350 degrees and grease a baking sheet.

2) Whisk together the flour, baking soda and salt together in one bowl…

3) Stir together the avocado, coconut oil, vanilla extract and brown rice or maple syrup. Add the wet ingredients to the large bowl and stir until thoroughly mixed.

4) Fold in the chocolate chips.

5) Place in small balls on cookie sheet.

6) Bake 11-13 minutes.



Adapted from Ilene Godofsky‘s recipe, featured on MindBodyGreen. Find the original by clicking here


At this VERY moment, I can NOT live without…

1. Trader Joe’s Lavender Dryer Bags

(in the dryer, in your dresser drawers, in your car….possibilities are endless) 




2. Eastern Body, Western Mind by Anodea Judith

(my favorite excerpts from this will be in a future blog post…)

east west



3. Trader Joe’s Cold Brew Coffee Concentrate

(#BYOC = my newest experiment) 





4. Natura Culina Regenerating Rosehip Facial Oil

(a little bit applied to my face before bed…say no more)



5. MisFit Shine Activity Tracker

(love the sleep tracking element)




6. 5 Gum. Flavor? COBALT.

(i have a problem…)



7. Genuine Joy by Hilary Phelps  { http://www.hilaryphelps.com/ }

(a fantastic blend of passions …all wrapped into one blog)

genuine joy


8. Lara Casey Postcards

(when you just want to send a quick hello… #feelgoods)

9. Hydroflask 40 oz. Water Bottle 

(cold. all. day….perfect for every workout. plus it forces me to HYDRATE!) 
white hydro
10. CraveClean Choco-PB Cupcake Protein Muffins
(Katie sent me a package of these goodies for my birthday… and, well…might just be placing a few more orders. Perfect for post-workout replenishment!)
choco pb
(start the day with one. every. day. 

Day Twenty-Two: 30 Days of Gratitude


Choco-Oat Banana Protein Muffins {no sugar added}
Recipe Type: Breakfast
Author: Caroline
Prep time:
Cook time:
Total time:
  • 1 cup rolled oats
  • 1/3 cup coconut flour
  • 1 scoop chocolate protein powder (I like Vegans Proteins +)
  • 2 large egg whites
  • 2 small very ripe bananas, mashed
  • 1 small handful of blueberries
  • 1/2 cup unsweetened applesauce
  • 1/3 cup almond milk
  • 1 tsp maca powder (Navitas Naturals Raw Maca Powder)
  • 1 tsp chia seeds
  • 1 tbsp cinnamon
  • 1 tbsp PB2
  • 1 teaspoon vanilla extract
  • 1 eyedropper of Liquid Stevia Extrac
  1. Preheat oven to 400 degrees F. Grease muffin pan with coconut oil or coconut oil spray Bake for approximately 10-12 minutes. Make sure to watch them closely so they don’t burn or get crispy…you want them fluffy and moist!

 A homemade, chocolate-banana protein muffin? Don’t mind if I do. #thelittlethings

“Kavocado” Green Smoothie

Yup, just made up the name for this smoothie, but I will give credit where credit is due! The LifeBar in Louisville, KY, is one of my favorite spots for a fresh juice, smoothie, or good ole’ dose of wellness with a wheatgrass shot. This is a spin-off of their Avocado Dream. 

Kavocado Green Smoothie

½ cup honeydew

¼ avocado

½ cucumber

½ lemon

handful of spinach

1 cup kale (packed)

½ inch ginger

½ cup coconut water

1 scoop protein powder (hemp, pumpkin or pea works great!)

pure water/coconut water

1 tsp maca powder

dash of cinnamon

dash of turmeric

dash of cayenne (if you want spicy)


Be sure to check them out!


Instagram & Twitter: @TheLifeBar