This guide has everything- vegetarian and vegan options, pro-meat options, gluten free options, and plenty for clean eaters & paleo lovers! I put all my favorites into this guide; I purposely made it large so you can select out of it the foods and ingredients you really enjoy! On the printable grocery list I left space for recipes because I always like to jot down what I’m making just in case I want to grab something extra for that!

For more healthy living tips and ideas go here! :)

Nutritional Knowledge

Simplest Health Tip Ever: Apple Cider Vinegar
Broken down Perfectly by Chalkboard Magazine



Lauren Felts

Food + Nutrition, Nutrition,

I am one for doing my own writing and research but when I came across this thoroughly informed article that had been executed well, it didn’t seem right for me to not pass it on to my followers. Why not share? We are here to help each other and I want to pass all the nutritional knowledge I come across, on to you. Enjoy and keeping passing the information (kreate the shift) to others.

From Chalkboard: We are well aware that as a Chalkboard reader, making healthy choices are a vital part of your day. From down dogs and chia bowls to urban hikes and oil-pulling, you recognize the importance of the small things and how each little practice during the week adds up to a healthier you overall.

This is one of our favorite simple health tips to add to your arsenal, to further improve your kale-loving way of life: Start drinking apple cider vinegar. The practice of drinking apple cider vinegar is as old as guzzling down castor oil. It is a traditional home remedy that has stood not only the test of time, but also the scrutiny of scientists, proving to be an effective way to improve health in many ways. Benefits include weight loss, lower blood sugar levels and improvement in the symptoms of diabetes. The best part is that including as little as a couple tablespoons into your diet a day can help. Here’s how…

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Rest days can be one of the hardest things for me because I always have to figure out what to do with myself! It can be hard to take a day completely off but honestly, your body needs it. These are the things I do to use my rest day to be productive, help my body recover and move into my next week with clear motivation!

For more nutrition & fitness info & tips go here. :)


A healthy lifestyle, to me, means giving your body everything it deserves. It means living in a way that is good for your physical health- nutrition & fitness- and emotional health. These 6 tips help on all counts! They burn calories in healthy ways that are sustainable and on top of that are great ways to give yourself some “you” time to collect yourself, focus and unwind. The idea is to pick however many of these you want daily to make small lifestyle changes that, in the long run, make a big difference! (Remember, 1 pound= 3500 calories burned so doing just one of these each day burns nearly an extra pound per month!)

For more nutrition & fitness tips and ideas go here! :)


The way we prepare our food can make the most remarkable difference in our health. Food is the source of fuel for our bodies, it’s what allows them to do all the remarkable things we ask of them, so take the time to do it right! You don’t have to spend hours cooking, just try to keep some of these ideas in mind. Personally, I take one day a week to prepare as much of the week’s foods as possible whether it’s chopping vegetables or making and storing dishes in single serving tupperware. The way you treat your food, body, and self are all connected!

I hope this guide will give you some ideas for how to make your food prep healthier!

For more nutrition tips & tricks go here! :)


Every time I go to the mall, I always stop at the giant salad bar and wonder why salads there are better than what I make at home. Finally it hit me- I don’t have to chop anything and there are so many choices! I decided that starting this week, I would make my own salad bar at home and it was a huge, delicious, healthy success! Above is a list of every healthy salad topping I could think of, a few of my recent salads, and the salad bar I made for myself. 

Here’s my suggestion for building your own salad bar:

  • 1-2 salad bases
  • 3-4 proteins
  • 4-7 veggies & fruits
  • 2-3 other toppins
  • 2-3 salad dressings

For more salad ideas go here. :)


My guide to green smoothies! Included is a big list of tons of different things to add to your smoothie and my favorite basic recipe. I also put my 3 favorite green smoothies and a do & don’t guideline. I do want to add, however, that this guide is based on my experiences with smoothies and what I say at the end is the most important thing. This is your smoothie so make it the way you want it. Like a thicker smoothie? Add more ice! Like a more creamy smoothie? Add more frozen fruit. Enjoy raw cauliflower? Go right ahead! Use this guide as the jumping point for your own creativity! :)

Oh and the second most important thing: get a good blender! I cannot even begin to tell you how revolutionary it was getting a good quality blender after my old one broke. My old one just tore the greens to shreds so I ended up drinking leafy pieces. My new one truly breaks them down so it’s a drink not a liquid salad haha! :)

Want more smoothie ideas? Go here!


These guides are meant to be jumping off points for your own lifestyle so pick what works best for you and learn more about it! There are ups and downs to each of these styles and don’t feel like you have to be absolutely set in any one. I started out calorie counting and making a meal plan but once I felt comfortable with my intuition about nutrition I started doing more intuitive eating.

It’s really all about what works best FOR YOU, none of these are the right or wrong way to have a healthy lifestyle.

For more nutrition & healthy living tips go here! :)


After graduation, David and I went home to his house and took on the challenge of cooking dinner for his very large family each night. Cooking for 9 people this week has made me really think about how I spend my budget! In planning the menu for this week these were some of the ideas I took into consideration-  the dishes we made included: a DIY quinoa bar, banana pancake breakfast-for-dinner, chickpea & kidney bean vegetarian chili, banana ice cream and more! All those recipes will be up over the next week. :)

(Prices vary, this is what I usually pay shopping at Target, Wallmart, local farms when possible or local grocery stores).

For more nutrition tips, tricks & guides go here!


With September classes in full swing and the weather getting colder I thought this planning guide would be the perfect thing to keep you inspired! Whether it’s the unexpected thunderstorm or a sudden drop in temperature, Fall weather can be unpredictable but with so many options for at home, in dorm room workouts, your workouts can stay on track!

You can print out the second sheet to guide you step by step through making your custom workout and save the pages for future workouts!

For more at home equipment free workouts go here, more ways to stay fit & healthy in college go here and more nutrition & fitness guides/ tips go here! :)


I am a huge proponent of body-weight based exercise. It’s convenient because you can exercise completely on your own schedule right from home. It’s cost efficient because, well, all you really need is yourself (although I also recommend a pen & paper to jot down how many reps you do!). Most importantly though, it’s effective. Machines are fantastic tools and the atmosphere in many gyms is often inspiring, but personally, I’ve gained all my strength completely through my yoga practice (which actually uses most of these regularly!).

I hope these explanations not only help you navigate the world of at home workouts, but also inspire you to try a few and maybe even design a workout of your own!

There’s tons of at home, equipment free workout plans here too! :)


One of my favorite parts of coming home is creating a new meal plan and getting a fresh start in the kitchen. However, coming home also means that my family has usually filled the fridge so I have to make some space! I hope this guide is especially helpful for anyone who doesn’t have a fridge of their own because I know how tough it can be to live a healthy lifestyle when that differs from the rest of your household.

Here’s the three things that have helped me maintain my meal plan:

  1. I have my own space- my sister and I share a love of salt and vinegar chips; my mom and I share a love of good cheese. Of course I eat these from time to time (moderation, not deprivation!) but it’s easier to stick to the foods I know are good for me when I don’t have to rifle through all the other options in the fridge!
  2. I honestly enjoy my meal plan. I look forward to every item on it every day. What I eat always feels satisfying, is delicious and makes me feel good. I don’t find myself longing for other foods because a- if I really want it I’ll have a serving, b- I can usually find a healthier way to make that item and c- there’s TONS of food I love that just happens to be good for me!
  3. I eat frequently; every 2-3 hours. Every time I start getting hungry my meal plan is set up to give me another meal or snack. It’s easier to stick to my plan because it always has an option for me!

If you’re not a meal plan person that’s totally fine too! If you eat intuitively, based on what your body demands you can still use these ideas to help stick to the foods that are best for your body.

For more healthy living tips & ideas go here! :)

Snack ideas for every craving that are perfect when you’re on the run, studying, or traveling. These are all either no-cook or able to be made in a microwave. I highly suggest putting snacks in individual serving bags or Tupperware. It makes it so much easier to just grab your healthy snack and go and also helps take all the thinking out of portion sizes! Try picking a few snacks in each category and stocking up/ prepping one day  so that all during your busy, hectic week, you have the convenience of ready to go snacks.

For more healthy living tips & ideas go here!

As a vegetarian with gluten intolerance, I was worried at first about finding foods that would meet my nutritional needs AND my schedule. My fears were quickly abated when I really thought about it though because there are so many options out there! Don’t let the “loss” of wheat keep you from being healthy or interfere with your busy schedule. This is a list of my favorite ingredients, the things I almost always have on hand (okay, maybe not this many veggies but I do keep stocked up!). I also included a list of my favorite gluten free, healthy snacks, main dishes, sides, and desserts just to get you started thinking about possibilities!

Whether you have gluten sensitivities or not, I hope this list will help you think about healthy grocery shopping options! For more nutritional ideas & tips go here! :)


I made this guide because I’ve seen so many similar guides going around promoting seriously unhealthy intakes like 500-700 calories per day. A detox should be about cleansing yourself from unhealthy habits and clearing your system of “junk” and should focus on retraining yourself to focus on beneficial foods. This guide is filled with delicious, healthy, fresh foods that are still easy to prepare and that will set you up for a fantastic start or restart to your healthy lifestyle!

For more nutritional tips & ideas go here! :)


I made my first venture to whole foods in over 4 years on Sunday and (after about 90 minutes of running around in happy amazement) came home and gave my fridge a little makeover! I pulled out all my favorite tricks and ideas to make my dream fridge (I’m a food nerd, I’m okay with that haha!).

One thing that was important to me was storing the veggies properly (considering especially what they cost, no waste here!). I put the asparagus & parsley in water in a jar, summer squash in a sealed and air-removed bag, half-used veggies like bell pepper & onion in sealed bags, and (my favorite trick) my greens loosely air-tight in a cereal container! I use lemons and limes very quickly so even though they last longer in a sealed bag, they keep just fine for my purposes exposed.

The washi tape was really helpful too! I took a half hour last night to make a big batch of quinoa and whole grain tabbouleh to use through the week in salads & stir fry then labeled the tupperware with washi tape- cheaper than buying labels and prettier than masking tape! (I also whipped up a batch of creamy lemon hummus & oven roasted tomatoes, I’ll post the recipes later  this week).

I also love my little beverage station! I have a big pitcher of freshly brewed loose leaf tea and one with my favorite coffee so that whenever I want a cold drink it’s ready to go (also without an ice machine keeping them already cold helps my ice usage!).

Oh yeah, and avocado is my version of butter so when I don’t want it to get any more ripe it goes on the butter shelf! Haha!

For more nutritional tips & info go here! :)

Happy Earth Day!

Happy Earth Day!
Why not celebrate Earth Day by engaging in some small changes. I have come across a few I think you should check out:

- M Cafe is celebrating Earth Day with a special raw dessert menu item, a photo contest, discounts and engaging in “Eating in the Dark” to conserve energy. 


- Engage with your community and friends. Check out some of your local restaurants and see how they are celebrating or possibly have some friends over for a Earth Day Potluck vegan/veg meal.

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How to Date Someone with a Drastically Different Diet


Pretty much this article hits home for everyone, or at least, it definitely hits home for me. It’s not easy to find someone with the exact diet as you and that’s ok. We can learn to adjust and adapt without sacrificing our morals and/or beliefs. This article gives some pointers in understanding and communicating with your partner in a healthy way. 

I highly recommend reading this article and passing it on.


Nutritional Knowledge

Probiotics for exceptional health, but can it also help with nausea?



What makes you feel the least like you’re 18 again at Six Flags Magic Mountain?

Having to leave the park after three rides and then sit in the parking lot trying to “right” yourself before driving home. Oh yes this sad occasion happened recently. Oh and not only did this sad occasion happen recently, it happened at a work event. The park was sweetly shut down for three companies, mine being one of them.  Barely any lines, not very crowded, great weather…yup, the most ideal situation to go to an amusement park.

My body thought otherwise.

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Nutritional Knowledge

How to Veganize Anything: The Sweet Edition


This shot is a Shout Out to one of my favorite cakes ever. Golden Mean’s Strawberry Shortcake. A friend had it made into a birthday cake one year. Like most places that use white or wheat flour, they use almond and spelt flour. This makes the cake gluten-free, purely-can’t-stop-eating amazingness.

Now, one of the most frequently asked questions I get is, “But what do you use in lieu of egg for making desserts?”

This article in VegNews breaks down some of the easiest substitutes when pertaining to making desserts. What to use for binding, butter, refined sugars, EGGS and dairy. Now the dairy question seems commonplace to know that every market has almond or soy milk but have you ever thought of maybe even using hemp, cashew or even hazelnut milk? Yes! These are all options. With their own unique flavor profile and consistency. I urge you to try them and find your favorites. I actually just saw Algae milk is coming onto the market and word of mouth is, its actually pretty good. I personally haven’t tried it yet but when I do, I will have a review pronto.

Until then, have some fun and get creative. Some of the best recipes were born that way.