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BLUEBERRY-KALE SPRING SALAD with ROASTED SWEET POTATO

Don’t  feel  guilty!! Enjoy this “spring-inspired salad”.

A NEW addition to our 28-Day Be Healthy Program 

Your taste buds will LOVE this salad!!! Instead of  fried potatoes, roast and toss them into your salad. Roasting enhances their sweetness and adds a welcoming warmth to this cool, spring-inspired salad.

INGREDIENTS: (We recommend organic and free-range ingredients)

  • 2 lbs. boneless, skinless chicken breast, chopped
  • 2 large sweet potatoes
  • 2-3 Tbsp. extra-virgin olive oil
  • 5 oz. baby kale
  • 5 oz. arugula
  • 6 oz. fresh blueberries
  • 4 oz. goat cheese
  • 1/4 cup slivered almonds
  • 2 green onions, diced
  • 1/4 cup+ your favorite homemade dressing
  • Try our latest favorite dressing, see link below!
  • http://thelivefreegroup.com/spring-lemon-dij…herb-vinaigrette/

METHOD:

  • Preheat oven to 450 degrees F
  • Remove skin of sweet potatoes and dice into chunks. Evenly spread potatoes on baking sheet and drizzle with olive oil. Bake 45-50 minutes, flipping half way through cook time.
  • While potatoes bake, add chopped chicken breast to heated skillet. Top with 1/4 cup dressing and heat chicken until cooked through.
  • In a large bowl, add kale and arugula. Toss to combine.
  • Top greens with chicken, sweet potatoes and remaining ingredients.
  • Drizzle a tablespoon or two of dressing on top, if desired.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on Pinterest. Contact us if you have any questions or to set up a Free consultation

SPRING LEMON, DIJON & HERB VINAIGRETTE

Dress your springtime salad in fresh style!!!

Once up a thyme, there was a large bowl full of greens, vegetables, nuts and seeds ready to be eaten for lunch. Though bright, wholesome and nourishing, the salad was missing one key ingredient. Dressing! But the pantry was bare—no salad dressing in sight. Was this the end of the healthy meal? Not quite! Swiftly, homemade vinaigrette came to the rescue. The refreshing combination of lemon, Dijon mustard, parsley and thyme tasted like spring when drizzled over the greens. And the lunch was eaten happily ever after.

INGREDIENTS: (We recommend organic )

  • 1/4 cup extra virgin olive oil
  • 1 Tbsp. white wine vinegar
  • 1 Tbsp. freshly squeezed lemon juice
  • 2 tsp. Dijon mustard
  • 2 Tbsp. freshly chopped parsley
  • 1 Tbsp. freshly chopped thyme
  • 1 clove garlic, diced, optional

METHOD:

  • In a small jar or bottle, mix ingredients until combined. Use as a salad dressing or marinade.
  • Store refrigerated for up to one week.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation

MINI STRAWBERRY CHEESECAKES, GF AND DAIRY FREE

Don’t fuss over what to make for dessert this spring

Serve them at your spring gatherings, or store them in your freezer.

INGREDIENTS: (We recommend organic ingredients)

  • 1 cup raw cashews
  • 1 cup pecans
  • 6 dates, pitted
  • 1/4 cup unsweetened shredded coconut
  • 1/4 teaspoon sea salt
  • 3/4 cup strawberries
  • 2 tablespoons maple syrup
  • 1 tablespoon coconut oil
  • Juice from half a lemon (1 tablespoon)
  • 2 tablespoons dairy-free chocolate chips (we recommend Lily’s dark chocolate baking chips)

METHOD:

  • Soak the cashews for at least 4 hours (or overnight).
  • Add the pecans, dates, coconut, and sea salt to a food processor and process until a slightly sticky, crumbly dough forms.
  • Press dough into the bottom of 22 mini cupcake sections using the back of a spoon and your fingertips. This makes the crust for the cheesecakes.
  • Place them in the freezer while you make the strawberry cheesecake filling.
  • Clean and dry the food processor. Drain the cashews and add those plus the strawberries, maple syrup, coconut oil, and lemon juice to the food processor and turn on for a couple minutes until a thick, creamy filling forms.
  • Take the muffin tin out of the freezer and fill each with the strawberry cream filling. Sprinkle with a few chocolate chips and freeze for at least an hour.
  • Allow to thaw for 15 minutes before serving.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

QUINOA AND TURKEY STUFFED PEPPERS

Don’t fuss over what to make for a main dish this week!

These stuffed peppers are so super delicious, and full of good-for-you ingredients.

INGREDIENTS: (We recommend organic and free range ingredients)

  • 1-2 cups cooked quinoa (try tri-colored)
  • 1 tbsp olive oil
  • 2 small yellow onions, chopped
  • 2-3 garlic cloves, minced
  • 20 oz.  ground turkey
  • 2 tsp Italian seasoning
  • salt & pepper
  • 8-16 oz. can tomato sauce
  • 2 oz. baby spinach, chopped
  • 4-6 bell peppers, halved with seeds and membranes removed
  • fresh basil, chopped, torn, or sliced
  • feta cheese, crumbled (optional)

METHOD:

  • Preheat oven to 350 degrees
  • In a large saute pan, heat the oil over medium-high heat. Add in the onion and garlic and sauté for about 5 minutes until translucent. Add in the turkey and Italian seasoning, and cook until no longer pink. Stir in the tomato sauce and spinach.
  • In a large bowl, combine the quinoa and turkey mixture. Spoon into the 8-12 pepper halves. If you’d like, top the pepper with some feta cheese.
  • Bake for 30 minutes until the peppers are tender. Sprinkle with the fresh basil prior to serving.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

COLORFUL SALAD-STUFFED AVOCADO

Skip the oven for this refreshing lunch! Offering 60 percent of your recommended fiber for the day, this antioxidant-rich rainbow salad aids in digestion and may even diminish belly fat. Chopped tomatoes, peppers, and radishes are tossed in a spicy lime dressing then neatly tucked into a halved avocado for a pretty presentation. With a mix of crunchy, creamy, cooling, and spicy ingredients, eating the rainbow has never tasted so good.

INGREDIENTS: (We recommend organic ingredients)

  • Juice of one lime
  • 1 teaspoon garlic, minced
  • 1 pinch cayenne
  • 1/4 cup yellow bell pepper, diced
  • 1/4 cup grape tomatoes, sliced
  • 3 radishes, diced
  • 1 avocado, halved and seeded
  • 1 tablespoon feta cheese, crumbled
  • 1 tablespoon cilantro, chopped
  • 1 tablespoon scallion, chopped

INSTRUCTIONS:

  • Combine lime juice, cayenne, and garlic in a small bowl. Add yellow bell pepper, tomatoes, and radishes to the bowl, and mix well.
  • Set up your halved avocado on a plate, and scoop out extra flesh if necessary. Spoon your pepper and tomato salad mixture into the center of the avocado. Garnish with crumbled feta cheese, scallions, and cilantro.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

BUTTERNUT SOUP WITH COCONUT MILK

Butternut Squash Soup!

Creamy, flavorful, full-flavored soup…and perfect for chilly weather!!

This soup is ideal for evenings when you want something simple and healthy. Make a batch ahead of time to have on hand for the coming week.

Ingredients

SOUP
  • 1 tablespoon olive oil
  • 2 shallots, thinly diced
  • 2 cloves garlic, minced
  • 6 cups butternut squash
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon minced peeled fresh ginger
  • 2 cups  vegetable broth
  • 1/4 tsp ground cinnamon
  • 1 14-ounce can coconut milk

FOR Garnish optional

  • Toasted pumpkin seeds
  • Chili garlic paste
  • Full fat coconut milk
  • Cilantro leaves
  • Coconut milk

Method

  •  Heat a large heavy saucepan over medium-high heat.
  • Add oil to pan; swirl to coat.
  • Add shallots; sauté 3 minutes or until softened, stirring occasionally.
  • Add garlic and ginger; sauté 1 minute.
  • Add vegetable broth, coconut milk, salt, red pepper, and squash; bring to a boil.
  • Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally.
  • Strain off excess liquid and reserve for later.
  • Place slightly cooled squash mixture in a blender. Blend until smooth. Stir in any remaining juice.
  • Garnish as desired.

ENJOY!!

 

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

Peppermint Mocha Fudge (Vegan, Paleo)

 

Great Guilt-Free Holiday Fudge!!!

Super EASY Peppermint Mocha Fudge that is sure to satisfy your sweet tooth during the Holidays! You and your guests will never guess this recipe is dairy-free, Vegan, and Paleo.

INGREDIENTS: (We recommend organic and free-range ingredients)

  • 2.5 cups semi-sweet chocolate chips (Enjoy Life Dark Chocolate Morsels,
    for Paleo, Vegan)
  • ½ cup full fat canned coconut milk
  • 1 tbsp instant coffee granules
  • 4 drops peppermint oil or ½ tsp peppermint extract
  • 1-4 tbsp maple syrup*
  • 1 tsp sea salt + more for tasting

METHOD:

  • Line an 8×8 pan with parchment paper, or a 9×5 inch bread pan with parchment paper. Let the parchment paper go over the sides to create a sling. Lightly coat with non-stick spray.
  • Melt chocolate chips, coconut milk, instant coffee, syrup, and peppermint extract over medium low heat in a small sauce pan. This will take anywhere from 7-12 minutes. Taste to see if more maple syrup is needed for your level of sweetness. I only used 1 tbsp. Start with 1 and add in additional syrup to taste. Finally, add in tsp salt.
  • Gently pour melted chocolate into your pan. Top with more sea salt.
  • Refrigerate for at least two hours, or until firm. Remove from pan and slice into small squares.
  • Serve cold or at room temperature.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

GOAT CHEESE AND SAUSAGE BREAKFAST CASSEROLE

Today’s goat cheese + sausage breakfast casserole joins in with a great casserole to whip up Saturday or Sunday morning or for a holiday breakfast gathering. If you have stale bread laying around, this is the time to use it. ENJOY all sorts of wonderful flavors like sausage, rosemary, and goat cheese. NOT  much of a casserole fan? ….this dish has changed all that!

INGREDIENTS: (We recommend organic ingredients)

  • 2 sweet Italian sausages (.20 lbs)
  • 1 clove of garlic, minced
  • 1 small sprig fresh rosemary
  • 6 eggs
  • 1/2 c goat cheese, crumbled
  • 1/2 c shredded mozzarella
  • 1 1/2 c milk
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • French baguette slices
  • Shredded mozzarella, garnish

INSTRUCTIONS:

  • Preheat oven to 350F.Cook sausage for 3 minutes in a skillet, then add garlic and rosemary leaves from sprig. Sauté until sausage is cooked through, stirring frequently. Chop sausage into small bits.
  • In a large bowl, whisk eggs together. Add cheeses, milk, salt and pepper. Stir well. Set aside.
  • Butter the bottom and sides of an 8×8″ baking dish. Arrange enough baguette slices to cover the bottom of the dish, tearing slices into chunks if necessary. Pour egg mixture over bread. Top with sausage mixture spreading out evenly. Top with a small sprinkle of shredded mozzarella. Bake 40 minutes or until cooked through. Cool for a few minutes before serving.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

DELECTABLE APPLE CRISP

 

APPLE CRISP WITH OATS AND ALMONDS

Don’t fuss over what to make for dessert this week

You can easily use substitutions for this recipe. Don’t have apples, a mixture of fresh berries is a great substitution. Want pecans or walnuts? Try one or both of those instead of almonds.

Using a combination of tart Granny Smith and sweet Gala apples gives the dish texture and flavor. They both cook up well and don’t get mushy. Some other good options are Braeburn, Honeycrisp, and Pink Lady.

To cut the apples quickly and easily, we suggest using an apple core slicer.

Gluten Free Apple Crisp with Oats and Almonds

 

INGREDIENTS: (We recommend organic ingredients)

  • 4 medium size apples (Granny Smith and Gala)
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon vanilla
  • 1 tablespoon arrowroot powder
  • 1 teaspoon cinnamon, divided
  • ¼ teaspoon nutmeg
  • ¼ teaspoon allspice
  • ½ cup coconut sugar, divided (or maple syrup)
  • ¾ cup gluten-free old fashioned oats
  • ¼ cup coconut flour
  • ¼ cup slivered almonds
  • ⅛ teaspoon salt
  • ¼ cup melted refined coconut oil
  • 3 tablespoons butter, cubed

INSTRUCTIONS:

  • Preheat the oven to 350F.
  • Remove the core from the apples, and cut them into bite-size pieces. To cut the apples quickly and easily, we suggest using an apple core slicer.
  • Toss the apples with the lemon juice, vanilla, cornstarch, half the coconut sugar, and half the cinnamon.
  • In a separate bowl, add the oats, coconut flour, almonds, salt, and remaining cinnamon and sugar. Stir to combine.
  • Drizzle the coconut oil over the oats, and stir to evenly coat.
  • Add the cubed butter, and stir to combine. Use the back of your spatula to press the butter into the mixture.
  • Spray four 5″ ramekins with nonstick cooking spray, and divide the apple mixture evenly among them. (If you prefer to make this one dish, pour the apple mixture into a shallow, two-quart baking dish before adding the topping.)
  • Using your hands, sprinkle the topping over the apples, gently pressing it down as you go.
  • Place the ramekins on a large baking sheet, and place the pan and the center of the oven.
  • Bake for 25 to 30 minutes or until the apples are tender and the top is nicely browned.
  • If you test the apples and they still feel firm, leave it in the oven a little longer. If the topping is getting too dark, cover it loosely with aluminum foil.
  • Allow the crisps to cool for 10 to 15 minutes before serving. The topping will crisp up as it sits.
  • Serve with vanilla ice cream or whipped topping, if desired.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

BEST PUMPKIN SOUP THIS FALL

Pumpkin-Coconut Bisque

Don’t fuss over what to make this week

Warm up with a creamy bowl of hot soup! This light pumpkin-coconut bisque will  keep you on track this Fall.

The ingredient that really makes this subtle soup stand out is the unsweetened coconut milk. This ingredient thickens things up, leaving you with the perfect (seemingly rich) texture.

INGREDIENTS: (We recommend organic ingredients)

  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 3 cups solid-pack pumpkin, canned
  • 2 cups vegetable broth
  • 2 teaspoons coconut sugar
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon dried crushed red pepper
  • 1 1/2 cups unsweetened coconut milk, divided
  • Salt and pepper
  • Pumpkin seeds, for garnish

METHOD:

  • Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.
  • Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.
  • Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.
  • Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation.