zucchini noodles recipe via naturalwellnest.com

This is one of my absolute favorite dishes I have made all year. I just HAD to share the recipe with you! Zucchini noodles are a great alternative to regular pasta noodles for those sensitive to gluten, are grain free or simply want to add more veggies to your diet. They are fun and simple to prepare too! You can easily mix it up and use a different sauce recipe or go meatless and add extra veggies to make it vegetarian or vegan. There are countless zoodle recipes you can come up with! Yum! For this recipe I prepared each ingredient individually and then combined them all together at the end. I served this dish with a simple salad and It was perfect! ENJOY!


For Zucchini Noodles:
6 Small Zucchini (zoodled + sautéed with 1 clove of minced garlic)
1 Garlic Clove

For Broccolini:
1 Bunch Broccolini (sautéed with 1 clove of minced garlic)
1 Garlic Clove
sea salt to taste

For Meatballs:
1 lb Ground Turkey
3 Curly Kale Leaves (torn from stem + minced)
1/4 of an onion (chopped)
sea salt + favorite seasonings to taste (I used sea salt, turmeric, dried parsley, garlic powder and real garlic salt.

For the Sauce: Adapted from Eating Well recipe
1 small bunch fresh basil
2 ripe avocados
3 tablespoons lemon juice
2 cloves garlic
1/2 teaspoon fine sea salt
1/2 cup extra-virgin olive oil


Pre-heat oven to 350. Put your ground turkey, minced kale and chopped onion in a large bowl with your favorite seasonings and form your meatballs. Place them on a baking sheet and bake them in the oven until done.

Once those are in the oven begin sautéing your broccolini with the garlic until softened and cooked the way you like. Set aside.

Next, take your zucchini (skin on) and use your Spiralizer
to create your noodles. This is the Spiralizer that I use and it is very simple to work! Just chop off the ends, hook it on to your device and start cranking away! Set the noodles aside in a large bowl.

Next, prepare your sauce by adding all ingredients except olive oil to food processor. Pour olive oil through the opening at the top and blend! Set aside.

And finally, once meatballs are done cooking you will cook your zucchini. Using the same pan you cooked your broccolini, add some olive oil to a pan, sauté some garlic until fragrant. Then add your zucchini noodles and sauté them for a few minutes. Not too long because you don’t want them to get soggy. Just enough so they are warm and cooked a tad but still have a crunch to them. Once it is cooked to your liking add it to a large bowl and mix your avocado sauce and add meatballs and broccolini. Mix until combined. Season to taste. Serve immediately.

Serves 3-4


Orthorexia Nervosa What it is and how to avoid it via naturalwellnest

I’ve been wanting to write about this topic for a while now! So here it is! Orthorexia Nervosa. What is it and how you can avoid it.

“Orthorexia nervosa is not currently recognized as a clinical diagnosis in the DSM-5, but many people struggle with symptoms associated with this term.

Those who have an “unhealthy obsession” with otherwise healthy eating may be suffering from “orthorexia nervosa,” a term which literally means “fixation on righteous eating.” Orthorexia starts out as an innocent attempt to eat more healthfully, but orthorexics become fixated on food quality and purity. They become consumed with what and how much to eat, and how to deal with “slip-ups.” An iron-clad will is needed to maintain this rigid eating style. Every day is a chance to eat right, be “good,” rise above others in dietary prowess, and self-punish if temptation wins (usually through stricter eating, fasts and exercise). Self-esteem becomes wrapped up in the purity of orthorexics’ diet and they sometimes feel superior to others, especially in regard to food intake.

Eventually food choices become so restrictive, in both variety and calories, that health suffers – an ironic twist for a person so completely dedicated to healthy eating. Eventually, the obsession with healthy eating can crowd out other activities and interests, impair relationships, and become physically dangerous.” By Karin Kratina, PhD, RD, LD/N via National Eating Disorder

“Orthorexia is an emotionally disturbed, self-punishing relationship with food that involves a progressively shrinking universe of foods deemed acceptable. A gradual constriction of many other dimensions of life occurs so that thinking about healthy food can become the central theme of almost every moment of the day, the sword and shield against every kind of anxiety, and the primary source of self-esteem, value and meaning. This may result in social isolation, psychological disturbance and even, possibly, physical harm.” To put it another way, the search for healthy eating has become unhealthy.”  Steven Bratman, MD, MPH via Orthorexia.com

When you first begin your health journey you will go through a little bit of it, it’s only natural. You Learn about GMO’s and vow to NEVER eat out again! You turn your nose up at anything that isn’t organic. You search for only the best of the best of the best food there is on the market. Pasture raised. Raw. organic. non gmo. Unprocessed. These are some of the labels us health conscious people know all too well. It’s normal to begin to scrutinize every label and wonder what is lurking in our food. While I am a firm supporter in healthy living, supporting organic farming and eating great quality unprocessed food, I do believe it can consume many people’s lives to the point of being unhealthy.

“Do you have orthorexia? Ask yourselves these questions: Do you turn to healthy food as a primary source of happiness and meaning, even spirituality? Does your diet make you feel better than other people? Does it interfere with relationships or work, friends or family? Do you use pure foods as a sword and shield to ward off anxiety, not just about health problems but about everything that makes you insecure? Do foods help you feel in control more than really makes sense? Do you have to carry your diet to further and further extremes to provide the same kick? If you stray even minimally from your chosen diet, do you feel a compulsive need to cleanse? Has your interest in healthy food expanded past reasonable boundaries to become a kind of brain parasite, controlling your life rather than furthering your goals?” via Orthorexia.com

My approach is a holistic one, in that it is not JUST the food  you put into your body that can affect your health. SHOCKER!? WHAT!? It’s true. While I do believe we need to fuel our bodies with great quality whole food it should not consume your life to the point it is ALL you think about and it overtakes and becomes an obsession. What you are eating should not cause you stress and anxiety, which is not good for your body at all! You can learn more about the mind/body connection and your health here. Keep Calm and Eat On! I love food. I always have and always will. I love GOOD food. I also enjoy having a treat every once in a while too. I NEVER restrict myself of any food. I eat it all as long as the food doesn’t bother me. But I do have to say that I wouldn’t sit there and eat an entire box of cookies, or gallon of ice cream or bag of candy, or whatever it is. That is also not good for you. SELF CONTROL & BALANCE! That is very important. I will gladly eat a bowl of ice cream without guilt if I truly wanted it. And I will enjoy every bite of it and savor the flavors. While some of you may need to avoid eating certain foods due to health reasons or maybe you don’t feel good eating a certain food, or maybe you are sensitive or allergic to a particular food, that is a different matter. I applaud you for listening to your body and allowing food to be your medicine and sticking to it! You are a true inspiration. Keep up the great work! For the rest of us I say, Keep Calm an Eat On! Listen to your body and feed yourself real whole food. Any kind that you like. Without guilt, stress or fear.

There are so many different dietary theories out there it can become consuming going through each one trying to figure out “THE RIGHT WAY” to eat. This usually causes people to yo-yo diet and become super extreme and create a poor relationship with food. What you really need to do is figure out what food is right FOR YOU, which is where a whole foods elimination diet for a small period of time can come in handy. Stop looking at what the latest trends are. Go back to the basics, listen to your body and enjoy the REAL food that God created for us, enjoy a treat on occasion and have a healthy relationship with food.

Now, if you have health issues or a weight loss goal in mind then you do need to be more conscious of the foods that enter your body, but not super commando style to where it may turn into an issue (aka orthorexia nervosa, or even another eating disorder). Your goal should be to create a healthy lifestyle that you can stick with for life. Not just do a crazy diet to fit into your bikini for the Summer and then balloon back up during the Winter. Not just say you are going to cut out ALL “unhealthy” foods for LIFE and then binge on a box of donuts one day because you are craving them. What should you do instead? Simply begin incorporating real, whole food that YOUR body feels good eating and begin crowding out the processed junk and ease your way into a healthier lifestyle. Eat a treat if you feel like it, just not every day. And be gentle on yourself.

Now does this mean to go out right now and eat an entire box of cookies just because I said to enjoy a treat?! That’s not what I am saying at all. lol But you should not be afraid to eat a few cookies every once in a while (as long as you feel ok eating them) and want some. Just don’t eat them ALL THE TIME! And don’t feel guilty for eating them either. And PLEASE don’t call it a “cheat day.” While I am not advocating you eat cookies everyday, I want you to have such a good relationship with food, that you treat you body well most of the time and feel ok if you want to splurge sometimes. Make it a lifestyle. Not a “diet.” Maybe it’s not cookies you are craving. Maybe it’s french fries, ice cream, candy, or some other thing many people view as “unhealthy.” Whatever it is, the story behind it is the same. Have some if you’d like, just don’t eat it ALL THE TIME! And again if your body cannot handle these treats or you really would rather not eat them then by all means you should not eat them!

While some people may view me as a health nut and I may still bring my own kids healthy snacks places and pack lunches it does not mean I will NEVER give them non organic food or treats. There is a balance and that is what I want to teach my kids. A healthy lifestyle. Not a “diet” and I definitely don’t want them to get an eating disorder. There is a time for celebratory food and there is a time for good real food. Finding that balance is key. And teaching it to our children is even more important then ever. I am a huge advocate of teaching others to make healthy choices, to eat real food and keep the treats for special occasions. But Orthorexia Nervosa? It’s not something you want to have.

“So let’s keep a sense of proportion: If you prefer to eat mostly organic, preservative- chemical- and antiobiotic-free foods (as I do!) and think that many overly processed foods are not foods at all (as I do!) it still doesn’t mean you have to follow those principles 100% of the time. That’s just perfectionism, obsession, orthorexia.

Trying to be perfect will make you crazy, in diet as elsewhere in life.

Lighten up a little. Be gentler with yourself. Food, no matter how pure, cannot fill the space in your soul that longs for love and spiritual experience. If you are trying to use it for this purpose, you may have gone astray on your journey. “   –Steven Bratman MD  (He wrote a great post about it and I couldn’t have said it better myself). Learn More about Orthorexia Nervosa HERE on his website.

How about you? Have you experienced this in your life?




You know when you listen to a song and you just want listen to it over and over because it just touches you in some way. Well this is what this song does for me. I want to introduce you all to this awesome young woman named Talisa Macias. She is a talented singer whose main goal is to communicate the love of Jesus through song and worship. Her voice is beautiful and we are so proud to call her family.  I wanted to share her voice with you all today because it will touch your heart and awaken your soul. You can hear her love and spirituality spoken through her words and I love that she is using her talent to help to inspire others.

Talisa actually entered this original song in a contest to be considered for a slot as a contest semifinalist!  Semifinalists selected by 89.7 KSGN are put to an online public vote from May 22 – June 4. Fans can vote up to once per day via Facebook. The top 3 vote-getters will be named finalists and may have their music featured on the 89.7 KSGN morning show.

The Grand Prize winner will be chosen by 89.7 KSGN to perform 1 song to open the Spirit West Coast Christian music festival on Friday, June 12, 2015.

Please help spread the word and vote for  her so se can get that chance to perform.  You can vote HERE on the KSGN website. She is currently in the lead so lets help her stay there!

This has already been such a great experience for her and I am of course excited for her to get the opportunity to be chosen to shine on this stage. No matter what happens we are so proud of Talisa and her shining example.

To connect with Talisa Macias:



Sound Cloud



LOVE. LOVE. LOVE. So I’m thinking of trading in my car for one of these beauties. This blue Madsen Cycle  pictured above is on my wishlist!! I can totally see myself taking the boys to the park, going grocery shopping, running errands and just strolling around. How fun would this be!? And it’s so cute too!! Best part is you get to enjoy the outdoors and get some exercise in too! I’m in love. What do you think? Would you get one of these?


Sprouted spelt + Oat Chocolate Chip Cookies via naturalwellnest.com

We love baking cookies at our house. I call my husband a cookie monster because it’s by far his favorite treat. I can never bake them enough according to him. haha Well, I even have my limits, but I feel good about making these cookies because I am happy with the ingredients and I have lots of fun baking with my boys. They get so excited about it! I used sprouted spelt in this recipe for the nutritional profile of it. If you have never tried spelt before I highly recommend you get a small bag and give it a try. To find out more info about spelt go here. Try them out yourself and see how you like them! My family gives them a thumbs up so I’m happy about that! Hope you enjoy!

This recipe is adapted from Chocolate Covered Katie’s World’s Healthiest Chocolate Chip Cookie Recipe! Love her blog for healthy desserts!


  • 1/2 cup + 1/3 cup + 1/3 cup Sprouted Spelt Flour (I Use This Kind) If you don’t have any sprouted spelt flour. Regular Spelt should work as well.
  • 2 TBS Rolled Oats
  • 1/2 tsp Baking Soda
  • 1/4 tsp Sea Salt
  • 6 TBS Coconut Sugar (add an extra 2 tablespoons if you really have a sweet tooth)
  • 1 TBS Hempseeds
  • 1/4 cup Chocolate Chips ( I used Enjoy Life brand)
  • 1 tsp Vanilla Extract
  • 2 TBS Pastured Butter or Coconut Oil (pre-melted)
  • 9 TBS Milk of Choice


Pre-heat oven to 375. In a large bowl combine dry ingredients (first 7) and use a whisk to incorporate all ingredients together. Just mix it a few times. In another bowl combine wet ingredients. Add wet into dry and using a silicone spatula mix until just combined. Do not overmix. I love using a Cookie Scoop
to place cookies on your baking pan. Bake for 7 minutes and allow to cool a bit before eating because they will cook a bit more out of the stove. Can’t remember how many cookies this made, but at least 2 dozen small ones (using cookie scoop).






take back your health

Wow! I had such an amazing time at the Take Back Your Health Conference! The  conference was held on April 18-20 at the Westin near the LAX. It featured over 40 speakers, had goodie bags, yoga, vendors and yummy food too! It was the first year they hosted in Los Angeles and they did a wonderful job at putting the event together and choosing the speakers. I learned so much and got to meet some incredible people like Lisa Bronner, and make some fabulous new friends!! If you have never been to a conference before I highly recommend going to one! I am passionate about health and wellness so this conference was the perfect fit for me, but there are tons of conferences that are put on all over the country on various interests. This conference was jam packed with great speakers. There were 4 sessions going on a one time and it was so hard to choose because they all sounded so wonderful!! Here are the classes I ended up going to:


  1. Simple Reminders with Bryant McGill
  2. Make the Little Blue Dot a Healthier Place: 4 Ways to Live an Environmentally Conscious Life with Sarah Stanley
  3. The Peanut Allergy Epidemic: What’s Causing it & How to Stop it by Sara Fraser
  4. Making Your Home A Safe & Healthy Haven with Mary Cordaro


  1. Fitness and Gratitude with Dr. Levi Harrison
  2. Food Allergy-Friendly Meals on a Budget with Erin Chase
  3. Panel: Create a Health-Restoring Home
  4. Panel: Urban Farming: Grow Your Own Organic Food

 Monday was a business Day so lots of tip for building your business!! Here is what the day looked like:

  1. I took a morning Yoga class with Courtney Bell of Yoga Current who is such a wonderful yoga teacher and person! She challenged me, yet made me feel so peaceful at the end of it. Her and I got to chat and I look forward to collaborating with her really soon!
  2. How to Network Strategically for Long-Term Success with Christopher Kai
  3. It Takes a Village: How to Grow Your Business with Social Media Networking and Online Community Building with Anne Marie Michaels
  4. Social Media Panel: Growing Your Fans & Customers with Blogs, YouTube, Facebook and Pinterest
  5. How to Grow a Multi-Million Dollar Global Natural Product Brand without Selling Out with Lisa Bronner
  6. How to Scale and Automate Your Business with Erika Williams-Rogers
  7. Hands on Workshop: Let’s Take a Look at Your Business with Erika Williams-Rogers

And these were just SOME of the amazing classes that were shared. There are so many more!! All of these speakers shared great tips and I am so thankful that I got to hear them. It was such a treat listening and learning from Lisa Bronner from Dr. Bronner’s Magic Soaps. She told the story of the company and how it came to be. It takes hard work to start and keep a business and they are truly a company worthy of imitation. Lisa also has a blog where she shares tips for Going Green so be sure to check it out!

If you didn’t get a chance to go to the conference but would like access to all of this amazing information you are in luck because they are selling the conference recordings and they are on sale now *HERE! Just click on the tab that says “buy your tickets” and the first box will say Conference Recordings. Just click on that and purchase! You are really in for a treat!!

Some of my little “take-homes” from the Weekend:

reach out via naturalwellnest.com

  • “When you reach out and touch something beautiful, something beautiful reaches out and touches you”-Bryant McGill
  • There are no quick fixes in life!
  • Your Body is one of the greatest gifts you have…MOVE IT!!
  • Use your body as transportation.
  • Your choices dictate your future.
  • We all have power in our life to create a ripple effect!
  • What we buy is an indicator of what we support.
  • Your home should and can be a healthy, healing retreat.
  • What’s in our home goes into bodies.
  • Nature heals us if we let it…get out of the way!
  • Health starts in the womb!
  • Love your body. “Small sustainable steps to have long term fitness goals”-Dr. Levi Harrison
  • Wake up in a state of gratitude.  Every day is a gift!
  • Show me your friends and I’ll show you the life you will have. Be careful about you have as a friend. Let go of the negative people and those that cause destruction.
  • Your bedroom is one of the most important rooms in your home. Invest in it!
  • Look people in the eyes.
  • “The greater danger for most of us is that our  aim is too high and we miss it, but that it is too low and we reach it”-Michelangelo
  • Have I served anyone today? Did I do something I was afraid of today? Was I grateful today?
  • If you do it alone you won’t get anywhere!
  • Pursue you passion! Work Hard!
  • Be loving, fair, and generous in all you do!

I left the conference excited, grateful, inspired and overloaded with tons of information. I hope you can get a chance to purchase the conference digitally so you can hear all of the amazing lessons as well! You can buy it  *HERE! I am super excited to share some of what I learned with you all in upcoming posts as well. Here are some pictures I took of the weekend:











This Post Brought to you by Take *Take Back Your Health Conference 2015!



take back your health

20% OFF EARLYBIRD PRICE EXTENDED UNTIL APRIL 7TH! Use this coupon code when checking out: TBYHEARLYBIRD

I am super excited about this awesome event coming up!! I will be there and I hope to see YOU there too! The event is open to EVERYONE and will be held in Los Angeles, April 18-20! If  you have been interested in learning more about real food and getting healthier this is the event to be at! You can purchase your tickets HERE!

For business owners who sign up with your business you will get to attend the Healthy Business Day on Monday. There will also be seminars on how to grow and scale your health-based business, as well as how to grow your businesses with Facebook, Instagram, Pinterest, etc.
There will be panels on nutrient dense foods, healing autism and allergies with the GAPS diet, organic/urban gardening, GMO activism, sustainable agriculture, healthy homes, and more. There will be also be yummy organic/natural food trucks on both Sat and Sun. And there will be book signings during thhe “healthy happy hours” with organic wine, kombucha and cocktails from 5-7 pm on Sat and Sun.
 Here are a few of the Fabulous speakers that will be attending and speaking at the event:
  • Dr. Cate Shanahan, author of “Deep Nutrition” & Nutrition Director for the LA Lakers (she got Kobe Bryant drinking bone broth and eating fermented foods)
  •  Mark McAfee of Organic Pastures
  • Paul Grieve of Primal Pastures
  • Hilary Boynton, author of the new GAPS cookbook, “The Heal Your Gut Cookbook”
  • David Gumpert, author of The Raw Milk Revolution
  • Victoria Bloch, Los Angeles WAPF Chapter Leader
  • Gary Cox, Farm to Consumer Legal Defense Fund
  • Zen Honeycutt, non-GMO activist and founder of Moms Across America
  •  Laura Klein of Organic Authority http://www.organicauthority.com
  • Heather Fraser, author of “The Peanut Allergy Epidemic”
Love Yoga!? There will also be yoga workouts all weekend with some of the biggest yoga stars on YouTube:
There will be a WAPF booth at the event, as well as other exhibitors including Organic Pastures, Corganic, Maemae Jewelry, Vital Proteins, Bulletproof Coffee, and Samina Organic Mattresses.

DON’T MISS OUT! Sign up and Buy Your Ticket HERE




*Affiliate link enclosed. By purchasing your ticket via my link I will earn a small bonus. I only share about products, events or things that I would actually go to or use.  Thank you for supporting Natural Well Nest!