Wellness: The Nut Butter Breakdown

Almond butter slathered on top of crisp apple slices or a little peanut butter swirled into my hot morning oatmeal are some of my favorite things to eat. Nut butters are everywhere these days and have been clearly growing in popularity within the food world. You’ve got peanut, almond, sunflower, cashew, and even brazil nut and hazelnut butter. Pretty much put any nut/seed into a food processor and you’ve got             butter. Since the most relevant and well-known right now are almond, sunflower and peanut, I’m going to break them down for those who want to know more about their basic nutrition and how exactly you are feeding your body next time you eat one of them below. Honestly I was really curious because I’d never known the real difference either, so here we are haha.


The consensus

All of these guys, especially sunflower seed butter, contain good, monounsaturated fats. These are great for lowering bad cholesterol while raising the good, and they are amazing for overall brain + cognitive function since our brain is mostly made up of fats. In regards to which one is the best for you overall health-wise, I’d say it just depends. All of them have healthy amounts of protein, fat and carbs, along with other things such as Vitamin E and selenium, just different amounts depending on the butter. Personally, I believe Almond butter to be overall #1 because of it’s percentages of magnesium, calcium, and iron, while also maintaining the pretty similar levels of fat and calories with the other two. Taste-wise, the winner hands down goes to sunflower seed butter.

Remember: When you buy your next nut/seed butter make sure to buy it in it’s most pure form. Aka: little to no additives. Those tend to sneak in there among certain brands and it just adds to the calorie/sugar intake that you didn’t ask for!


Kauai Food Diary

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Is this not the sexiest thing you’ve ever seen?

As the obsessive foodie I am, I always get curious about what people eat on a daily basis especially if they’re vacationing, traveling, etc. etc. Sooo I thought it’d be fun to share examples of what a normal day of eating looked like for me while I was in Kauai for a month, especially since I would constantly have the freshest produce at my fingertips. They don’t call it the Garden Island for no reason ya know…

Whenever I’m in hot weather/wearing bikinis all day/doing lots of physical activity constantly, my body naturally gravitates toward fresh fruits/veggies and smaller portions in general,  rather than super hearty large meals throughout the day. That’s just what works best for me, personally. I don’t get bloated/feel heavy throughout the day when I work with smaller portions. And most importantly, I don’t get hangry, which is usually one of my biggest downfalls. Just ask any of my family members 🙂 🙂

Biggest tips for eating well on vacation:

– Limited to no alcohol. (Seriously makes the biggest difference.)

– Portion control.

– Whole, unprocessed foods.


Breakfast is usually really light, sometimes I’d skip it because my 2 cups of coffee (with coconut oil/cashew milk) would fill me up with all those good fats. Since I’d workout around 9ish everyday I didn’t want a full belly of food before I jumped around and what not. Anyways, I always had at least two cups of coffee with a tablespoon of coconut oil + some cashew milk + cinnamon + Naikela botanical’s adaptogen powder. That combo gives me the best energy and actually keeps me pretty satisfied until around 11 or so. If I wasn’t working out though then normally it would be some fruit, specifically half a papaya or an apple banana with a spoonful of almond butter. Nature’s candy I swear. OR we’d grab acai bowls up the street. And I’d also sip on a tiny cup of kombucha for the probiotics and to get things moving if ya know what I mean…

Lunch would be right before we would head to the beach so I would just dip some turkey slices in hummus with some slices of avocado and then I’m good to go. Those are basically my three favorite foods by the way, so it’s super satisfying for me. If not that, or if I’m more thirsty/need something cold, then I’d go ahead and make a quick smoothie. Super easy and sooo so good.

Dinner was always salad (with cucumber, goat cheese, tomato, radish, onion, carrots, etc.) + some form of meat+ sometimes a side of either potatoes or another side veggie. My cousins would bake dessert every night of some sort, so I would have a bite or two of whatever they made. I’ve learned that depriving yourself only makes things worse so a little sugar is A-ok.

When we got back from the beach every day I’d have a snack around 3-4ish to hold me over before dinner and chill. It usually always consisted of something with hummus. I love hummus…Then around 5:30 we’d make drinks and watch the sunset, then eat dinner!

Some pictures to give you an idea:



Hey guys… 

Internet Things


Island Inspo: Every “inspiration” post by DesignLoveFest is so. goooood. And in honor of me heading home from Kauai on Friday I thought it was fitting.

Shop: Thank you Instagram sponsored posts for bringing me to the cutest online clothing shop. I’ll take these overalls, this coat, this dress and these heels plz.

Food: Possibly the new quinoa that’ll be sweeping the health nuts/foodies of the web?

Fitness: It’s all about Kayla Itsines these days and other Instagram fitness gurus, but I’ve been following this girl for a while now and really want to try her plan. I like how she’s veered more toward flexibility as being key…along with plyometrics/getting toned.

Travel: Ummm I’ll gladly book a $69 flight to Europe please and thank you.

Post-holiday: If you’re still in recovery from the excessive amount of holiday parties you went to, you should check out these tips (which include some of my favs: colloidal silver + adaptogens!). These guys know whats up.

Making: I don’t normally eat sandwiches, but this roasted carrot/sunflower seed spread sandwich needs to get in my stomach right now.

Wellness: CBD Oil

Recently I’ve been seeing more and more health and wellness articles about the benefits of CBD oil and the medicinal qualities it contains, sans the high. At first it comes off as controversial due to it’s link to marijuana and all that fun stuff, which is exactly why I wanted to do some digging. I hope to clarify what the hype is about and whether or not it is actually something worth looking into.


The bottom line, for those who may still be confused, is that CBD acts nothing like normal “weed” that you would smoke or ingest via edibles or something along those lines. CBD interacts with your body much differently and triggers different responses and affects the body in a more therapeutic and helpful way. It acts as a substance that allows the body to heal and relax without the crazy psych-inducing effects!

I definitely want to try some CBD patches, gum or oils and see if I notice any changes!

Sources: 1 | 2 | 3 | 4

Wellness Brands I’d Like to Get to Know in 2017

From health trends about mushroom powders to organic tampons, there are a ton of brands i’d like to get to know in 2017. I think the health + wellness movement won’t be slowing down anytime soon. In fact I believe it’s just starting to gain tons of momentum because of the “cool” factor fiiiinally catching on. Helloo sober is the new cool trend I keep seeing pop up! It’s really exciting especially since I feel like more opportunities job-wise, might be popping up as well. Integrating wellness into hospitality is my dream, for those who know me haha. What better way to introduce strangers from around the world to the wellness scene than to immerse them in every aspect of it during their stay/experience? I HAVE BIG IDEAS, GUYS.

Anyways, these are the brands I can’t wait to learn more about + try for myself in the coming year!

P.S. Yes, I know that some have been on the market for a little while, but I am hoping they get more recognition in the coming year. ❤


Drunk Elephant Skincare: Based out of L.A. since 2012, this line of skincare products is different from most in that the creator (Tiffany Masterson) put a huge emphasis on the actual effectiveness of the natural ingredients that go into them. You know how some “natural” skin products don’t seem to do much?  She designed them so they are fragrance free (fragrance doesn’t help the skin whatsoever), and only use ingredients that have truly been shown via research as being effective on the skin. No B.S. basically.

Sakara Eat Clean Eat WHole Logo

Sakara Life: Pretty popular already but there are a few products that Sakara offers that i’ve been seeing pop up around the web that I can’t wait to get my hands on. Aka: Watermelon Beef Jerky, Watermelon Seed Butter, and their CBD Chocolates! This company is originally a food-delivery service offering gluten-free and plant based meals. They preach the clean eating lifestyle and “you are what you eat” mantra. I love how unique some of their products are and how they are more outside the box than most other similar brands.


Primal Kitchen: High quality, nutrient dense, real foods with clean ingredients you can trust. The founder, an ex elite endurance athlete, created this brand to reintroduce people to real food and to think of food for our longevity. He wants to show you that flavor doesn’t have to be sacrificed for health. Ummm these collagen-infused chocolate hazelnut bars.


Herbivore Botanicals: Based out of Seattle, Herbivore Botanicals is a cosmetics/skincare brand that uses only active/highly concentrated and raw ingredients, with no fillers, tested by humans on humans. What you won’t find in their products is synthetic ingredients, parabens, sodium laurel sulfate, phthalates, chemicals, fillers, animal testing, mineral oils, and  petroleum. Also, how pretty is their packaging?


Curious Elixirs: On trend with the “sober is the new cool” theme I’ve been seeing a lot of lately, Curious Elixirs was created by a New York bartender who was able to blend the expertise of world-class bartenders, herbalists, and food scientists in order to produce this booze-free drink. Their hashtag is really cute too: #shakennotslurred.

“Our craft cocktails combine ONLY organic juices, spices, herbs, roots, barks, and botanicals. Brewed without booze for maximum flavor. Lightly carbonated to make your mouth dance.”


Fatworks Food: This brand is trying to get people on the fat bandwagon again by creating products with good fats for cooking and producing content that informs the people of why it’s healthy and why we used to be much much healthier back in the day when we were incorporating these good fats into our daily diets. AMEN.


The Dirt: Paleo personal are that uses essential oils and almost completely unprocessed ingredients. Soy Free, Corn Free, Gluten Free, Grain Free, Cruelty Free and Natural.


Fig + Moss: This small-batch apothecary skin-care product line is one of my favorites. “Our products are designed to retain as much of the beneficial plant material as possible, using the highest quality in plant oils and butters, and essential oils. None of our products contain preservatives, artificial colorants, artificial fragrances or any other chemicals or fillers, therefore each one is highly concentrated in nourishing ingredients, and just a little will go a long way.”

Wellness: Collagen


Collagen is the most abundant protein in our bodies. It’s 70% of the protein within our skin, and 1/3 of our total overall protein.

Collagen: “It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. Especially Type 1 collagen in us humans. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.”*

About 90% of the body is composed of Type 1 + 3. With that being said, the best sources of collagen with mostly Type 1 + 3 will be from Cows (bovine collagen), Fish, and especially Eggs.


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What to look for when buying collagen products:

-Products with mostly type 1 + 3

-High Bioavailability (easily absorbed in the body since their molecules are quite big. Liquid and powdered forms are usually best)

Hydrolyzed collagen is best (molecules are small enough to be absorbed)

-Try to find a product with a dosage amount of at least 7,000mg per serving

-Try to find a marine-derived source of collagen. It’s easiest for our bodies to absorb

Sources: 1 | 2 | 3

Wellness: Good vs. Bad Fats


FIRST THINGS FIRST: The main thing you need to get through your head if you are still contemplating eating fats:

NOT ALL FATS ARE CREATED EQUAL! Fats are vital for both your physical and mental health. Now learn up!:


**Read why grass-fed butter is actually pretty damn good for you.

Sources: 1 | 2 | 3 | 4 

Recipe: Turmeric Oatmeal


I came back from Mammoth on Sunday and woke up Monday with a hor.ri.ble cold, so I was trying to figure out something that was both warming and anti-inflammatory that I could eat for breakfast. First thing that came to mind was of course oatmeal, and then regarding something with inflammatory-fighting powers I thought duh, turmeric. At first it sounded super weird to me but then I thought about how good I could make this with some added honey and other spices to tone down the intensity of the turmeric.

I ended up adding some adaptogens to manage any unwanted stress, as well as chia seeds, bee pollen, and almond butter for some protein. ANYWAYS, it turned out being SO bombbb and I highly recommend trying it out especially for those colder days! 




Sprinkle of Black Pepper (helps the absorption of the Turmeric by about 200% !)

Bee Pollen

Pomegranate seeds

Almond Butter

Chia Seeds

Drizzle of Honey


Added a little bit of maca powder to the oatmeal for some extra nutritional boost- completely optional
Dat thick thick good gooood


SO thick and good and filling and tasty. Ugh. That is all.

Internet Things


Design Inspo (above^)This unbelievably cool hostel in Valencia, Spain is design goals. I might have personally done some things different but overall everything seems to works really well together.

Welcome to the future?: With the population predicted to rise by over 2 billion by 2050, more food companies are looking to produce “fake” meat to keep up with future demands.

Wellness: I love Well + Good’s wellness trend list they come up with every year in prediction of the year to come. Number 3 will definitely be interesting to watch, while number 9 I’m pretty sure I’ve been doing for years…

Business: From taking away your credibility to discouraging your employees and their loyalty, why trying to be a people pleaser is the wrong strategy to take as a boss.

Tech: I straight up almost just bought myself 20 things from this list of 50 extremely useful tech accessories that would be perfect little gifts or presents for this holiday season.

Health: A really extensive but useful guide for conquering your next hangover.

Because we all use it: Everything that will get you banned from using Uber.

Music: umm new favorite website?! I’m all about finding the newest/coolest music so this is pretty amazing.

Wellness: Aspartame


Does it puzzle anyone else why people still choose to drink diet drinks?? (Not to mention normal soda, too) Like it genuinely baffles me! Even after all of the research that is put out there and the studies that have shown us that the term “diet” in front of any food or drink, is straight up fooling you.


If you’re looking to sweeten a drink, it’s always better to go the natural route. Your body will recognize it more than these artificial chemicals that it doesn’t know how to process! Anything sweet in general should always be taken in moderation of course. If you’re ever confused about what to use, just ask yourself which one is the most nature-derived. The more closely a product is sourced from nature/plants/the earth the better it will be for you and easier for your body to process. Plus some even have health benefits such as honey and it’s inflammatory-fighting powers for example.


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