Healthy Fats

Hi friends- Hope you are are great..what nice weather are having!! Love it! I wanted to make sure that you all are eating enough omega 3s and healthy fats…Its so important to make sure we are getting out omega 3s every day…Omega 3s have a lot of health benefits. One of the biggest benefits in helping reduce inflammation. Some ways to get omega 3s in your diet:
take a supplement-I love nordic naturals (great way to get the DHA in)
Flax oil (contains ALA omega 3 may convert to DHA in body over time)
Hemp oil
Chia Seeds- 3 tablespoons a day is all ya need to get the daily dose of omega 3s (ALA not DHA)
If you want to make sure you are getting DHA you need to get it from algae or fish. You can sometimes get DHA from sea veggies.
Other great oils to get the fats in your daily diet: coconut oil and olive oil..Coconut oil is great in hot cereal (put a teaspoon right in there and stir it up and enjoy) make a dressing out of olive oil or put it on top of any foods you consume to get all the nourishing benefits of this low heat oil…

Whenever I am feeling dry in the scalp and skin I know I need more fats and oils…It’s good to have these healthy fats in your diet and it is very easy to forget to implement them into your meals and snacks. Have a great rest of your day!!

May is already here tomorrow and I am offering 2 people to get 1/2 off their first nutrition session with me and if they refer a friend the friend will get 20.00 of their first visit..this is a great deal…email me if your interested…amyhudgens@att.net  
Be well, Amy

Hi there!!!

Sorry I have not blogged in a while..We have been so busy and just got back from Disneyland last night. What a fun trip. Nylah enjoyed it so much (so did mommy and daddy). It was so great to see Nylah light up and smile the whole time..She woke up this morning and said “I am ready to go to disneyland now” She had her little backpack all ready to go and Dumbo in her hand. So Sweet! I am a little tired of eating in restaurants while traveling so I am going to be doing a light cleanse starting sunday for a week or so. I will be cutting out gluten, sugar, and any BAD stuff..Mike said he will also cleanse a bit with me as long as he can still have his coffee…hahah! How do you cleanse when you feel like its time to let your body rest and renew? I will be posting some recipes soon! I just wanted to connect with all of you today! Be Well, Amy


The weather is so amazing right now I am just loving it!!! It’s Spring weather today for sure….When the sun is out and I can hear the birds talking I just feel so fresh and happy! Nylah loves nice weather and to be outside. She gets to see big turkeys every day at school and she loves to talk to them and the birdies when I drop her off… It’s So special! Here is a little green smoothie recipe for you to enjoy…This smoothie is nourishing and very mineral dense…Enjoy! BE Well, Amy

Best to have a powerful blender but any may work (may need to blend up small amounts at a time)

Green Smoothie
handful of kale
handful of baby spinach
8 oz (more if wanting thinner smoothie) of coconut water (or non-dairy milk)
1/2 a ripe organic pear
handful of berries (any type you want)
1/4 banana
Blend up and enjoy! it will taste so fresh!

You can add protein powder, chia seeds, nut butter or anything your heart desires….
As always, let me know if you would like to schedule a consultation with me. I offer a sliding scale if needed. Email me at amyhudgens@att.net

I would love to hear from my readers on blog entries that you are interested in reading about..i would love to be able to help support everyones wellness goals….Thanks Amy

Load up on veggies

Hi Friends- This weird weather pattern has a lot of kiddos and parents sick with a cold right now…Make sure to eat lots of whole foods and veggies. The liver needs attention now that its spring so give the liver some love love…Eat some artichokes and drink the juice (little bit at a time…) Eat lots of cilantro, spinach, kale, etc and make sure to eat a handful of greens with all meals during your day..This will help the body feel good, clean and you may feel way more energy! It is super important to nourish your body with good healthy foods…Here is a little recipe for you..Happy Saturday

Green Goodness
Handful of cilantro
Handful of spinich
1 cup of cooked grain (quinoa, brown rice etc)
some pumpkin seeds
handful of chopped tomatoes
some olive oil, salt and pepper
Can add a little goat cheese if eating dairy

This is a perfect little meal that is full of minerals and greens. Quinoa has a good amount of protein and is a Gluten Free grain…Enjoy….Be Well, Amy

Chili baby

Hi friends- sorry I have been a little late in posting but I have been one busy bee….Life is busy isn’t it.??.This weather is so crazy…Warm, cold, rain then rain….Anyways, I thought I would give you a simple chili recipe I make all the time since I am loving comfort foods right now..We are in between seasons and the weather is unpredictable..So I say “eat what feels right” I will be getting more recipes out to ya soon and posting about what is happening around here asap….Be Well, Amy

Amy’s Turkey Chili
2 pounds ground turkey (or ground chicken, or beef)-feeds 4 people
1-2 cans kidney beans (or any kind of beans you like)
1 can stewed tomatoes
1 tsp of cumin
1 tsp of turmeric
1 tsp of nutmeg
1 tbls of cinnamon
½ cup water
Place 2 pounds ground turkey in large Dutch oven. Cook until done (salt and pepper the turkey when cooking to give it flavor).
Add in beans, stewed tomatoes and spices
Let cook on low heat for a few hours (if you’re in a rush..just make sure the ground turkey is fully cooked and add in the rest of the ingriedents..Cook all together for ½ hour and serve)

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