Eat well. Feel well. Live well.


Cauliflower Rice

Cauliflower is a staple in our fridge! Cauliflower rice is an awesome alternative to traditional rice, grain or pasta dishes and super simple to make.  Cauliflower is rich in health-promoting plant nutrients, has a high level of anti-inflammatory properties, that can ward off cancer, heart disease, brain disease, and even weight gain. Pair along side a prote...

Citrus + Herb Vinaigrette

We love making our own dressings. This is a staple in our fridge and we wanted to share it with you. Super quick, super easy, super delicious and super healthy! RECIPES INGREDIENTS 1/2 lemon, juiced 1/2 tsp lemon zest 1 orange, juiced (1/4 cup) 1 tsp orange zest 1 tbsp apple cider vinegar 2 tsp fresh thyme chopped 1/2 tsp fresh rosemary chopped 1 garlic clov...

Cocoa Almond Date Truffles

RECIPE INGREDIENTS 1 1/4 cup soft date, pitted  4 Tbsp cacao powder 1/4 cup raw almonds 1 Tbsp coconut oil 1 tsp cinnamon 1/4 Salt Toppings: Cacao powder hemp seeds cacao nibs shredded coconut PREPARATION Using blender or food processor, blend all ingredients for truffles to a smooth uniform consistency. Scoop out truffle mixture into a bowl. Roll truffle mi...

Mixed Berry Chia Pudding Parfait

RECIPE INGREDIENTS FOR CHIA PUDDING 1 cup Almond milk or coconut milk 4 Tbsp chia seeds 1 Tbsp honey or agave syrup 1 tsp Vanilla extract 1/8 tsp salt INGREDIENTS FOR BERRY SMOOTHIE 1/2 cup fresh strawberries 1/2 cup fresh blueberries 1/4 cup frozen açai berries 1 scoop tropical strawberry shakeology 1 banana 1/2 tsp honey (optional) 1/2 Tbsp fresh ginger 1 ...

Mango Ginger Tumeric Smoothie

RECIPE INGREDIENTS 1 cup frozen mangoes diced 1/2 cup pineapples diced 1 Ruby red grapefruit juiced 1 Lemon juice 1/2 tsp Lemon zest 1 1/2 tsp grated ginger 1 1/2 tsp Grated turmeric or powdered turmeric 1/8 tsp Cayenne pepper 1 tsp honey 3 to 4 ice cubes PREPARATION Combined all ingredients in your blender and blend until smooth. Serve in a glass with a str...

Black Lemonade

RECIPE INGREDIENTS 2 Lt filtered water 6 Lemons juiced 1/3 cup honey 1 Tbsp activated charcoal 1/8 sea salt PREPARATION Using a 2 Lt pitcher whisk together all of the ingredients until well combined. Serve black lemonade over ice garnish with wedge of lemon and enjoy. Love it, share it!

Trail Mix

RECIPES INGREDIENTS 1/4 cup pumpkin seeds toasted 1/4 cup almonds toasted 1/4 cup peanuts toasted 1/4 cup raisins 1/4 cup dried cranberries 1/4 cup dried apricots cut in quarters PREPARATION Mix all ingredients in bowl and go! Love it , Share it!

Spaghetti Squash + Herbs

An awesome alternative to traditional pasta or rice. Spaghetti squash is rich in vitamins, fiber and potassium! It is a great side dish to any meal, you can top it with your favorite protein or spaghetti sauce and it can also be served as a healthy snack through out the day. Simple to make, filling, delicious, packed with flavor and healthy! RECIPE INGREDI...

Avocado Toast + Arugula Pumpkin Seed Pesto

RECIPE INGREDIENTS AVOCADO TOAST 2 slices whole-grain wheat bread or gluten free bread 1 avocado sliced 1 Roma tomato sliced 1 cucumber sliced 2 radishes sliced 1 tbsp pumpkin seeds ½ tsp chia seeds 1 tbsp tahini sprouts of choice Salt & Pepper to taste Red Pepper Chili oil (any brand is fine) FOR PESTO 1 cup arugula washed and dried 1/4 cup pumpkin seeds (r...

Roasted Eggplant + Garlic and Herbs

These are great with with a side protein, additional veggies, brown rice or they can be eaten by themselves! ENJOY! RECIPE INGREDIENTS 2 large eggplants 3 tbsp. extra-virgin olive oil 3 to 4 garlic cloves minced 2 tsp. of fresh thyme minced 2 tsp. of fresh rosemary minced 2 1/2 tbsp. of flat leaf parsley minced 2 tsp. of lemon zest Salt & pepper to taste PRE...

Turkey Veggie Sliders

These are super easy and super delicious! You can serve them with a side of veggies, top them on any salad or just eat them alone as a quick protein snack! Recipe INGREDIENTS 1 lb. lean ground turkey 2 tbsp. extra-virgin olive oil 5 sliced scallions 2 cups baby spinach roughly chopped 2 garlic cloves minced 1 tsp. thyme minced 1/4 cup yellow or red bell pepp...

Paleo Veggie Egg White Muffins

Recipe INGREDIENTS 1/2 tbsp. coconut oil or coconut oil spray 12 egg whites 1 red bell pepper chopped 4 scallions thinly slice 1 cup broccoli florets 1/2 tsp. rosemary minced 1 tsp. parsley minced 1/4 tsp. granulated garlic 1/2 tsp. Himalayan sea salt 1/4 tsp. cracked black pepper PREPARATION Preheat oven to 350° and lightly grease or spray muffin pan with c...

Blueberry Banana Quinoa Bowl

Recipes INGREDIENTS 1 cup quinoa (one serving use 1/2 cup of cooked quinoa) 1/4 cup unsweetened coconut milk or almond milk 1/2 tsp honey or maple syrup 1/2 tsp coconut oil 1/4 tsp chia seeds 1/4 tsp ground cinnamon 1 tsp toasted pumpkin seeds 1 1/2 tbsp blueberries 1/4 banana sliced Pinch of Himalayan sea salt PREPARATION Toast quinoa in small pot over high...



Hello Love!

I'm so excited your here! I wanted to share this podcast with you. It is the first time I have ever told my full story on a public platform of how how I gained my weight, my battle with emotional eating, my journey to losing over 140 pounds and regaining my life back. I am so honored and grateful for Giovanna Capozza for inviting me to be a guest on her SHE RISES podcast!

I hope that my story is a seed of hope that change is possible in any area of your life!

Click on the link below to listen to the Podcast, once you click on the link, scroll to the bottom of the page to listen to the audio.


Wishing you health and happiness!

-Diane Hughes

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Eat Well

Hi! We are Keith and Diane. We are here to help you reach your goals and live your best life!

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