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Linking Chronic Inflammation and Weight Gain

Do you find yourself suffering with joint and muscle pain, always being tired, have gut issues like cramping, bloating or putting on weight or carrying extra weight? Then, you might be experiencing a vicious cycle of weight gain and inflammation. We learn from Dr. Cole’s article, the relationship with inflammation and weight gain is complicated causing bacteria in our gut to have a powerful ability to increase or decrease cravings.

“We used to think that maintaining a healthy weight was a simple equation. If you needed to lose weight, you were told to simply “eat less and exercise more.” These days, however, we know that it’s way more complicated than that. In fact, there are almost endless factors affecting our ability to lose weight, including underlying health conditions, food allergies, chronic stress, and gut microbiome issues—just to name a few. And all these barriers to weight loss have one thing in common: they produce chronic inflammation...

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Salted Caramel Smoothie


2 bananas
8 dried dates
4 Tbsp of cashew butter
2 cups of coconut milk
1-2 cups of ice


  • Add all ingredients into your blending container.
  • Blend for 1 minute or until the mixture has a smooth consistency.
  • Enjoy and serve!
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Dream Big to Beat the Odds in 2022!

Are you super clear on what you want and why you want what you want? Do you consider yourself revolutionary? When we become clear, our mind shifts and things seem to fall into place. We are not just reciting another resolution or setting an unattainable lofty goal. There is something that makes each of us unique as a S.P.A.R.K. is lit. We strategize with a wish, pinpointing our why, activating a system to cast a vision, refining our next steps by design, knowing we live and expand into a bigger calling for our lives.

We’ve just been reading some stats about New Year goals and resolutions. It’s hard to believe, but over 80% of people who make these resolutions ditch them by February. And many don’t even make it until then.

The good news is that doesn’t need to be you!

Let’s dive into 4 keys to make changes that last…  

1. Dream Big!
It’s essential to take a step back from your life and imagine what significant changes you’d...

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Chocolate Cheesecake


For the crust

4 cups raw pecan or walnut pieces
1 cup raw agave nectar
2 Tbsp cinnamon
2 tsp sea salt

For the filling

8 cups of avocado
11/2 cup raw agave nectar
1 cup raw cacao powder
2 Tbsp cinnamon
2 tsp nutmeg
2 tsp sea salt
3 cups water

1. In a food processor process the nut crust until a dough ball forms.

2. Press the crust into the bottom of a 10-inch cheese cake pan evenly.

3. In a high-speed blender combine all the filling ingredients and blend until rich and cream.

4. Pour the filling into the pan evenly over the crust.

5. Freeze the pie for 8 hours.

6.Remove from the freezer and let thaw for 7minutes.

7. Cut into slices and serve.

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Natural Ways to Calm Stress!

A question was posed out of Yale University: How long does it take to get a dose of nature high enough to make people say they feel healthy and have a strong sense of wellbeing? Stress and anxiety are common experiences for many of us. Minimizing the chronic stress of daily life as much as possible is important for overall health.


1. Add plants and nature pictures to your space.

Whether you’re at the office or home, adding plants and/or pictures of nature may calm your stress. In one study, people who looked at real plants or posters of plants experienced less stress waiting for medical procedures.

2. Listen to nature sounds.

Listening to the sounds of nature may reduce your stress, whether that is live or a recording. One randomized controlled trial recognized stress-reducing effects from listening to water sounds.

3. Take a walk in the park.

Yes, believe it or not, a simple walk in the local park can take your stress levels...

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Steps to Minimize Nighttime Binges

Uncategorized Jan 23, 2022

If you experience unhealthy nighttime cravings, you’re not alone. Some surveys have suggested both women and men have cravings, often triggered by stress, fatigue and boredom. Nighttime noshing is normal, but we don’t always have to give into temptation. If you answered yes to the following questions, Dr. Mark Hyman’s article gives secrets to crushing nighttime cravings, and the inside scoop on what to eat when you can’t so you feel satisfied.

 Do you sometimes sneak a late-night snack, even after you’ve had a big dinner? Or worse, do you find yourself binging at night? You are not alone! Are you hungry after a big meal? Do you continue eating late into the night? Millions suffer from this devastating problem that leads to obesity, diabetes, and depression!

I call this the sumo wrestler diet. Have you ever wondered how some of these men get so huge? They have a giant meal and then go right to sleep—guaranteed to pack on the pounds! So, if you...

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Creating Your 2022 Stop-Start Plan

Uncategorized Jan 17, 2022

Sometimes we need to shut down the computer for a time, just to clear out the clutter from our minds and make space for new input. Our circuits can become overloaded with information that has to be removed in order to receive new data. The New Year is the perfect time to take a sacred pause and reflect over what’s been working for us and what areas in our life need a tad of TLC as we set new patterns in motion.

We love Tana Amen’s fresh perspective on how she creates some reflective thinking to better create a stop-start plan for the New Year.

“I like to focus first on the positives and all the things that went well. And then I turn my attention to what I need to continue working on. This requires digging a little deeper to face the truth about any habits that are holding me back.

Doing this kind of review allows me to celebrate the good things I experienced as well as owning up to the not-so-good ones. I use this information to create my “Stop-Start...

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Essential Steps to Lasting Weight Loss with Dr Sears

Recently, we had the great joy of meeting with our dear friend, world renowned health expert and best selling author, Dr. Wiliam Sears as he shared some of his timely “Weight Loss  wisdom” from his incredible book, “The Dr. Sears T-5 Wellness Plan: Transform Your Mind and Body” for a New You in 2022!  We hope you enjoy Dr. Bill’s common sense approach as much as we did! Take it away Dr. Bill!   

“I owe the past 20 years as a cancer survivor mostly to learning that sugar is a growth food for cancer cells. The standard American diet, high in added sugars, is basically chemical fertilizers for tumor growth. This one simple change—eliminating added sugars from my diet—not only helped me survive and heal from cancer, but it helps every other system in my body thrive.

The good news is, we’ll soon know exactly how much added sugar is in most of our foods, as you'll see a new line for added sugar on food labels...

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Dreams vs Goals

Uncategorized Jan 06, 2022

Jordan Romero was nine years old when he set his sights on accomplishing what many thought a child’s fantasy. Jordan not only made it his goal to be the youngest person ever to climb Mount Everest, he made it his goal to climb each of the Seven Summits of the tallest mountains on all seven continents, all before the age of twenty! 

 What “Big Dreams” do you have for 2022?  

 We’ve all read about or heard of “motivation tips” to help us move closer to our health and fitness dreams and goals. This week we wanted to share with you the difference between a “Dream and a Goal”. Our hope is one of these statements may be just what you are looking for to help you reach your desired destination in 2022!

Deciphering Dreams vs Goals: 

Our first step is to understand that “dreams” are different from “goals”. 

 For many of us we were taught, if we wish or hope for something long...

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Burn More Calories than Running on a Treadmill!

Uncategorized Dec 27, 2021

The key to making 2022 a stronger and healthier year is going to be learning how to RISE Together! When it comes to your fitness, here are some tips and ideas we hope will help you get on the move.

Did you know?

Dr. James Levine, an expert in the field of inactivity and health from the Mayo Clinic, has determined how individuals spend their day can have a dramatic impact upon their waist-line, metabolism, calorie-burning, health and longevity.

According to Dr. Levine, the average American employee spends the majority of their time seated. Estimates range from 7-8 hours per day at their desk or at lunch as well as an additional 5-6 hours seated while commuting, watching TV or on their computer seated at home. Dr. Levine states from his research, "Excessive sitting is a lethal activity.” For most of us, 2021 we found ourselves sitting more than ever! But there is hope.

According to Levine, small movements performed throughout one’s day can significantly thwart the decline...

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