Miso & It's Probiotic Properties

Miso is a fermented food and fermented foods are known for strengthening the immune system and also the digestion. Miso is generally made of fermented soya (hatcho miso), brown rice (genmai miso) or barley (mugi miso). Regardless of which you go for, it’s loaded with good bacteria. For strong digestion, it is essential to have these in abundance, and without strong digestion you can’t have great health. As well as supporting great digestion, miso also cleanses and detoxifies – helping to eliminate pollutants from the bloodstream – and boosts immunity. Miso has anti-cancer properties. It contains the phytochemical genistein which has been researched for its ability to cut off the blood flow to cancerous tumours. Miso is known to protect against heavy metals and radiation due to the presence of dipicolonic acid, an alkaloid that chelates heavy metals and discharges them from the body. The best way to get miso into your daily diet is by making a fresh batch of miso soup every morning. I feel great on a large serving with breakfast, and another cup or two later in the day. (Full Article: http://www.sarahbesthealth.com/the-magic-of-miso/)


Try this basic Miso Recipie-


  • 4 cups water
  • 1/3 cup miso
  • 3 green onions (scallions), chopped
  • 1 tbsp shredded nori or wakame seaweed
  • 1/2 block firm silken tofu, cut into 1 inch cubes
  • dash soy sauce (optional)
  • 1/2 tsp sesame oil (optional)


Bring water to a slow simmer and add seaweed. Allow to simmer at least 5-6 minutes. The longer you simmer the seaweed, the less of a salty fishy flavor it will have.

Reduce heat to very low and add the rest of the ingredients. Stir until miso is well dissolved. Its best not to boil the miso, as this will ruin some of it's healthy properties as well as change the flavor of the soup.


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White Bean Basil Hummus

What You'll Need:

1 can cannellini beans
1 handful of fresh basil leaves
2 garlic cloves
2 teaspoons balsamic vinegar
1 tablespoon tahini
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 lemon, juiced


What to Do:

  1. Blend all ingredients except for in a food processor until smooth, scraping down the sides as you go (about 3 minutes).
  2. Serve with a garnish of basil leaves, drizzled olive oil, and freshly ground black pepper.
  3. Enjoy with vegetable crudités and flatbread or by the spoonful!
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Summer Pasta Salad with Baby Greens


  • 3 ozs arugula (baby, and baby spinach mix)
  • 5 ozs brown rice pasta (high fiber or whole wheat pasta, use, for GF)
  • 1/3 cup sun-dried tomatoes (sliced thin)
  • 2 tbsps capers (drained)
  • 2 tbsps balsamic vinegar
  • 11/2 tbsps extra-virgin olive oil
  • salt
  • pepper
  • 2 tbsps parmigiano reggiano cheese (freshly shaved)
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Don't Look Back… You're Not Going That Way

Life isn't a bowl of cherries; sometimes it's the pits.
But remember, without the pits there would be no cherries.
This is a course taught at Stanford University.
In an evening class at Stanford University, the last lecture was on the mind-body connection- the relationship between stress and disease. The speaker said, among other things, that one of the best things that a man could do for his health is to be married to a woman, whereas for a woman, one of the best things she could do for her health was to nurture her relationships with her girlfriends.
At first everyone laughed, but he was serious. Women connect with each other differently and provide support systems that help each other to deal with stress and difficult life experiences. Physically this quality "girlfriend time" helps us to create more serotonin - a neurotransmitter that helps combat depression and can create a general feeling of well-being.
Women share feelings whereas men often form relationships around activities. We share from our souls with our sisters and mothers, and evidently that is very GOOD for our health. 
He said that spending time with a friend is just asimportant to our general health as jogging or working out at a gym. There isa tendency to think that when we are "exercising" we are doing something good for our bodies, but when we are hanging out with friends, we are wasting our time and should be more productively engaged. Not true!
In fact, failure to create and maintain quality personal relationships with other humans is as dangerous to our physical health as smoking! So every time you hang out to schmooze with a gal pal, just pat yourself on the back and congratulate yourself for doing something good for your health. We are indeed very, very lucky.
So, let's toast to our friendship with our girlfriends. Evidently it's very good for our health. 
Don't look back - you're not going that way. 
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Beet, Avocado and Arugula Salad with Sunflower Seeds


  • For The Big Batch

    • 2 beets, peeled and grated or thinly sliced
    • 4 stalks celery, thinly sliced
    • 1 English cucumber, seeded, thinly sliced
    • 2 scallions (green parts only), thinly sliced
  • For Each Serving

    • 1 packed cup baby arugula
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons lemon juice
    • Coarse salt and freshly ground black pepper
    • 1/2 avocado, diced
    • 3 tablespoons sunflower seeds, toasted


  1. In a large bowl, toss beets, celery, cucumber, and scallions.

  2. To serve, toss 2 cups slaw with arugula, oil, and lemon juice. Season with salt and pepper. Top with avocado and seeds.


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Falafel Side Salad

A side dish shouldn't take too long to prepare. Even so, with just 10 minutes of hands-on time, this deconstructed falafel salad is sure to add plenty of zip (and fiber) to your meal!



  • 1/2 cup fine bulgur wheat
  • 1 clove garlic, crushed
  • Zest of 1 lemon, plus juice of 1/2 lemon
  • 1 tsp Za’atar (TIP: Za’atar is a Middle Eastern spice mixture that includes thyme, sumac, marjoram and sesame. Look for it in the spice aisle or in the ethnic food section of your supermarket.)
  • 1/4 tsp sea salt
  • 2 plum tomatoes, finely diced (about 1 cup)
  • 1 small field-grown cucumber, peeled and finely diced
  • 1 1/2 cups cooked chickpeas or 1 15-oz BPA-free can unsalted chickpeas, drained and rinsed (TRY: Eden Organic Garbanzo Beans)
  • 1/2 cup low-fat plain kefir or nonfat plain Greek yogurt


  1. In a small saucepan, bring 1/2 cup water to a boil. Stir in bulgur, cover and remove from heat. Let sit for 10 minutes, until tender and water is absorbed.
  2. Meanwhile, prepare dressing: In a small bowl, combine garlic, lemon zest and juice, Za’atar and salt.
  3. In a large bowl, combine tomatoes, cucumber, chickpeas, kefir and bulgur and toss to combine. Drizzle dressing over top and toss to coat. Serve immediately or refrigerate until cold.
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4th of July Quinoa Salad

3/4 cup dry quinoa
2 1/2 to 3 cups (1 pint) strawberries, sliced
1 1/2 to 2 cups (16 ounces) fresh blueberries
1 cup cherries, pitted and sliced
1 teaspoon balsamic vinegar
1 tablespoon fresh lime juice
1 pinch kosher salt
1/2 cup almonds, chopped

1. Cook quinoa according to package directions. Place fruit in a large bowl.
2. Mix balsamic vinegar, lime juice, and salt in a small jar and adjust to taste if necessary.
3. Fluff cooked quinoa with a fork and add to fruit. Stir to combine. Pour on dressing, add almonds, and mix well. Serve immediately or chill in refrigerator until serving time.

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Red White & Blue Watermelon "Cake"


  • 1 small to medium sized watermelon
  • 1 -2 cups of blueberries and strawberries, or your favorite combination of berries to arrange on top


  1. To make the frosting, combine all of the frosting ingredients and mix with a hand mixer until fluffy.
  2. Slice off the top, bottom, and sides of the watermelon and "trim" so that it resembles the shape of a cake.
  3. Pat the top dry with a paper towel and decorate with frosting and your favorite assortment of berries. To make the little stars- use a small cookie cutter to cut into semi thin slices of watermelon. These stars act as awesome decoration.
  4. Store in the fridge- cover once the frosting has gotten hard.
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Grilled Halibut with Peach and Pepper Salsa

  • Salsa:
  • 1 1/3 cups coarsely chopped peeled yellow peaches (about 1 pound) 
  • 1 cup chopped red bell pepper (about 1 medium) 
  • 1/3 cup thinly sliced green onions 
  • 1/3 cup chopped fresh arugula 
  • 1/4 cup fresh lemon juice (about 2 lemons) 
  • 4 teaspoons chopped fresh oregano
  • 1/8 teaspoon salt 
  • 1/2 habanero pepper, seeded and minced
  • garlic clove, minced
  • Fish:
  • 4 teaspoons fresh lemon juice 
  • 4 teaspoons olive oil 
  • 1/2 teaspoon paprika
  • garlic clove, minced
  • (6-ounce) skinless halibut fillets
  • 3/8 teaspoon salt 
  • 3/8 teaspoon freshly ground black pepper



  1. 1. To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.
  2. 2. Prepare grill to medium-high heat.
  3. 3. To prepare fish, combine 4 teaspoons juice, oil, paprika, and 1 garlic clove in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
  4. 4. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 3/8 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve fish with salsa.
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Quinoa Salad with Asparagus, Dates and Orange

  • Salad:
  • 1 teaspoon olive oil
  • 1/2 cup finely chopped white onion
  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/2 teaspoon kosher salt
  • 1 cup fresh orange sections (about 1 large orange)
  • 1/4 cup chopped pecans, toasted
  • 2 tablespoons minced red onion
  • dates, pitted and chopped
  • 1/2 pound (2-inch) slices asparagus, steamed and chilled
  • 1/2 jalapeño pepper, diced
  • Dressing:
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extravirgin olive oil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • garlic clove, minced
  • 2 tablespoons chopped fresh mint
  • Mint sprigs (optional)


  1. 1. To prepare salad, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add white onion to pan; sauté 2 minutes. Add quinoa to pan; sauté 5 minutes. Add 2 cups water and 1/2 teaspoon salt to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 15 minutes or until water is absorbed. Transfer quinoa mixture to a large bowl. Add orange and next 5 ingredients (through jalapeño); toss gently to combine.
  2. 2. To prepare dressing, combine juice and next 4 ingredients (through garlic) in a small bowl, stirring with a whisk. Pour dressing over salad; toss gently to coat. Sprinkle with chopped mint. Garnish with mint sprigs, if desired. Serve at room temperature.
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5 Reasons Why you Should Eat More Blueberries

5 Reasons Why you Should Eat More Blueberries

Ah summertime...8 o’clock sunsets, days spent entirely at the beach, and fresh summer fruits & veggies. Most notable are the ripe berries that the East Coast summer climate allows for. Blueberries are in season between May and September, so, no better time to up your consumption of the powerful berries. Below are 5 reasons why you should consume more of the sweet berries in your diet, starting today:


1. Antioxidant content-  A study published in the Journal of Agricultural and Food Chemistry found that blueberries, cranberries, and blackberries have the largest antioxidant concentration among fruits that were assessed. In fact, the antioxidant capacity per serving size is a whopping 9019. Need some comparative context? An Gala apple’s antioxidant capacity is a mere 3903 an the black bean is only 4181. If those numbers do nothing but confuse you, here’s the simple takeaway: eat your blueberries to get those coveted antioxidants!   


2. Your cardiovascular system will thank you-  Blueberries do wonders for your cardiovascular system. A standard blueberry intake of about 1-2 cups a day for about 3 months has shown to strengthen blood fat balances, reduces total cholesterol while raising HDL (aka good cholesterol, we swear), and lowers the amount of those evil triglycerides. Furthermore, blueberry consumption has been found to protect blood components from oxygen damage that could lead to blood vessel clogging. Plus, how could we forget the blood pressure benefits? In both men and women blueberries have shown to reduce blood pressure.


3.They’re Low Glycemic- A food is considered to be low on the glycemic index is defined by having a GI of 50 or lower. Even though blueberries have a GI range of 40-53 they are still considered low glycemic because of their favorable blood sugar impact. Their high fiber content also qualifies them as a low GI food because they regulate blood sugar without causing spikes.   


4. Take that cancer- Recently, many studies have shown a link between blueberries and cancer-fighting properties. The types of cancer that have been studied so far include breast, colon, and esophageal. More research needs to be done but there is evidence out there to support the power of blueberries with regards to fighting cancer.


5. They freeze well- A new study reveals that blueberries can be frozen without being depleted of their anthocyanin antioxidants. So stock up on blueberries while they’re in season and then throw them in your freezer to ensure that you can enjoy them year round. Just make sure to seal them airtight in a freezer bag or container and you never have to worry about the preservation of their nutritional benefits.

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Progress Journaling

Taking two minutes a day to update a fitness journal will help you perform better! For many people getting fit and staying fit can feel like an impossible task but a fitness journal will help keep you on track and make sure you see progress.  While this may not be the most glamorous subject, it’s important to keep a record of what you’re doing and how you feel about it because you’ll be amazed to look back six months later and see how much you’ve improved.


Why a fitness journal will work for you

A fitness journal can help everyone but, if you’re not yet convinced, here are my top two reasons why an activity diary will improve your approach to fitness:

  1.  A fitness journal will help you be honest with yourself on a daily basis and understand why you are reaching – or not reaching – your goals. This will help you continue to push yourself and make progress, whatever your fitness level.
  2. A fitness journal will help you keep moving forward. If life or injury gets in the way of your exercise plan then a fitness journal will help you easily retrace your steps and get back on track.

If you are wondering how you are going to find the time to keep a journal when you can barely even find the time to workout: relax – I don’t need an essay! Just jot down these five things every day.


  • Day and date. You can use a snazzy app, a diary, a desk calendar or add a note in your Outlook calendar.
  • Feelings. Always do this at the end of the day. A simple happy, sad, or indifferent will do (you could even use smile-y faces!) or, if you wish to elaborate you can. In this section, add any special notes or major events.
  • Activity. List the time, duration, type and intensity of the activity.
  • Body assessment. Do you feel any pain or excessive tiredness, did a particular exercise feel uncomfortable or do you feel amazing?
  • NutritionDid you eat well? Put down a number from 1-10, with one being terrible and ten meaning you were perfectly on target.
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The Amazing Avocado

Avocados are one of those healthy foods that taste so good you forget how great they are for you! They are loaded with nutrients that make you more strong, sexy and healthy. Here are five ways avocado can improve your well being today.

1)  A beautiful smile:

Don’t worry; avocados won’t turn your pearly whites a greenish hue. Avocados contain nutrients that help keep your teeth and bones healthy. Manganese and magnesium contribute to bone health while phosphorus helps teeth formation. With all those beach barbecues, you’re going to want some tough chompers to help you rip into grilled chicken and corn on the cob. Sturdy bones plus a healthy smile equal a beautiful you!

2)  A lean body:

Don’t be afraid of the fat in avocados- it’ll make you a lean machine! Avocados can help cardiovascular health and muscle development. Copper and magnesium help to regulate your heart rate, while copper aids you in maintaining normal blood pressure to help you run faster and longer. Pantothenic acid improves the formation of red blood cells to keep your blood pumping when you need it most! Vitamin E and Magnesium aid in the formation of muscle while vitamin c improves connective tissue function. Who knew such a creamy food could slim your figure?!

3)  A strong immune system:

Around this time of year, you’re probably getting over the cold weather’s perpetual runny nose and sore throat. Just like you lift weights in the winter for toned arms in the summer, you eat avocados now for a strong immune system in the winter and fall! Vitamins C and B6 will fortify your immune system to fight against the evil germs that you’re vulnerable to in the cold weather. Vitamin E helps with tissue repair while zinc speeds up wound healing, so a bad running blister can’t hold you back this summer!

4)  A glowing complexion:

We love the beach, but sunscreen is always a must. Your increase in vitamin D is bound to give your skin a warm glow and what better way to maintain this radiance than to eat a delish avocado with some sprinkled pepper! Riboflavin and Niacin improve skin health from the inside, out! And for all those teen SHE3ers out there, avocado is a well-known treatment for acne- to keep your summer blemish-free.

5)  A fast metabolism:

If I had one wish, other than to be Beyoncé and live at Versailles, I would get a faster metabolism.  Nutrients in avocado improve your digestion and metabolism, turning food into the energy every active girl needs. Riboflavin helps process protein, fat and carbs while pantothenic acid assists in processing nutrients. This way, you’ll absorb all of the great things in the healthy, tasty food you’re consuming! Thiamin and Folate help boost your metabolism and mood (if the Beyoncé and Versailles dreams fail…)

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Get back on track Post Memorial day!

Hi She3 er's...we hope you had a fun memorial day weekend. We too had some hotdogs and pie - but fret not , we are here to save your day! 

Drink, drink ,and drink...not the booze, I mean WATER!!!!! This is the best way to release those extra toxins we might have ingested during this "splurge" weekend. Add some lemon slices, and you have the perfect natural cleansing detox drink. Cost you next to nothing!!!!

We added more classes for you to work-out the beer, wine, ____ (you fill in)- so you have no excuses to get back on track and get bikini body ready!

Check out our website and look out for our new afternoon  & evening classes plus pregnancy & post partum barre and child enrichment!

Don't forget to keep up on your vitamin D and cardio by biking, walking, or running to the studio!




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Shrimp Spring Rolls with Peanut Dipping Sauce

Dipping Sauce:
2 tablespoons minced fresh ginger
1/4 cup hot water
1/2 cup peanut butter
2 tablespoons soy sauce
4 tablespoons rice vinegar
2 tablespoons sweet white miso
1/4 teaspoon red pepper flakes
Spring Rolls:
3 ounces bean thread noodles, cooked and drained
1 cup finely shredded cabbage
1/3 cup grated carrot
1/4 cup sliced green onion
1/4 cup sesame seeds, toasted
16 cilantro leaves, whole
16 mint leaves, whole
1 pound shrimp, cooked, peeled and split in half lengthwise
16 (6-inch) round sheets rice paper
To make the dipping sauce: combine the first 6ingredients in a small bowl and season, to taste, with red pepper flakes. Set aside.
To make the rolls: in a large bowl combine the bean thread noodles, cabbage, carrots, green onion, and sesame seeds. Place the cilantro, mint and shrimp in separate work bowls nearby.
To soften the rice paper, fill a pie plate or shallow baking dish with tepid water. Place 2 or 3 rice paper sheets in the water and allow to soak about 45 seconds to 1 minute. Remove 1 at a time and carefully stack between sheets of paper towels. Continue soaking and draining until you have softened 16 rice sheets.
Turn over the stack and begin working from the bottom of the stack first. Place a softened rice paper sheet on a clean work surface. On the bottom third of the sheet, pile 1/4 cup of the noodle mixture. Just above the noodles, place a shrimp half, skin side down, and top with a cilantro leaf and mint leaf. Fold the bottom of the paper up and over the noodle mixture, then fold each side toward the center, rolling gently and as tightly as possible from the bottom until completely rolled. Place rolls seam side down on a plate and continue until all ingredients have been used.
Keep assembled rolls under wet paper towels covered with plastic wrap. Store at room temperature up to 3 hours, do not refrigerate


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Dark Chocolate Covered Bananas

2 oz. dark chocolate
2 bananas
  1. Slice Banana into 1″ slices.
  2. Press your popsicle stick through the banana lengthwise and place on a parchment paper lined baking sheet.
  3. Freeze banana pops until frozen solid.
  4. Melt your chocolate in a double boiler on the stove, or in the microwave until completely melted.
  5. Dip your banana pops into the chocolate and let the excess drip off.
  6. Place chocolate covered banana pops flat side down onto the baking sheet and freeze until solid.
  7. Once frozen solid you can remove them from the baking sheet and place in an airtight freezer container.
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Brown Rice Pudding


1 1/2 cups leftover brown rice

1 Cup milk (rice milk, almond milk, coconut milk, or organic whole milk)

1/4 raisins

2 tbsp. maple syrup or other sweetener

1 tsp. vanilla flavoring

2 tbsp. dried shredded coconut

1 tbsp. tahini



Combine all ingredients and heat on top of stove for 7-10 minute or bake in oven at 360*F for 20 minutes or until most of liquid is absorbed. 

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Strawberry Arugula Salad

It's time to induldge in some yummy springtime recipies! One of my favorites is a Strawberry Arugula Salad with Sweet Lime Vinaigrette!



8 strawberries, hulled and thinly sliced
10 cups baby arugula
4 ounces Parmesan, chipped with the tip of a knife to crumble
1 tablespoon Dijon mustard
1 tablespoon sugar
2 tablespoons fresh lime juice
1/4 cup fresh orange juice
1/4 cup olive oil
Kosher salt and freshly ground black pepper
Toss the strawberry slices, arugula, and Parmesan crumbles in a large bowl.
In a medium bowl, vigorously whisk together the mustard, sugar, lime juice, and orange juice, allowing time between additions to completely blend and dissolve. When adding the olive oil, be sure to add slowly in a thin stream while still whisking with the other hand. This is a perfect time to ask for an extra hand, or simply place the bowl in the center of a dish towel curled into a circle around the base to stabilize it while whisking. Taste and season with a pinch of salt, if needed, and a grind or 2 of pepper. Pour over the salad and toss.


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Warm Lentil Salad Speckled w/ Kale and Pomegranate Seed



1 tbsp extra virgin olive oil 
1 ¼ cup small green lentils (8 oz.), rinsed
½ onion, diced
1 carrot, diced
3 cloves of garlic, diced
1 sprig of thyme
1 sprig of parsley
1 bay leaf
2 shallots, minced
4 tablespoons of sherry vinegar
4 tablespoons of extra virgin olive oil
1 pomegranate, seeded 6-8 dinosaur kale leaves, sliced into thin ribbons (as thin
as possible!)
1 small bunch of chives or a couple of scallions, thinly sliced
Salt and pepper to taste


1. Lightly coat the bottom of a medium sauce pan with extra virgin olive oil and 
heat over medium high flame.
2. Add onion, carrot, garlic, and sauté about 3 minutes or until fragrant.
3. A dd lentils, herbs and a fat pinch of salt and cover with water. Simmer about
25 minutes or until lentils are done. Discard the herbs and drain any excess
water if there is any.
4. In a separate bowl, combine shallots, vinegar, and oil and season with salt
and pepper. Whisk all ingredients together and then pour the dressing over the
warm lentils.
5. Stir in kale ribbons and pomegranate seeds.
6. Dress the warm lentils and taste for seasoning.
7. Serve at room temperature and garnish with chives!


Cooking Time: 30 minutes

Servings: 5


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Cacao… a girl's NEW best friend!




Meet the Superfood: Cacao!

We all love chocolate. We just can’t get enough of it! Did you know all chocolate is made from cacao? Cacao is the seed (nut) of a fruit of an indigenous American jungle tree. There is no cacao season… it’s always in season!

Cacao supports the heart in a literal, metaphysical and spiritual sense by supporting a healthy cardiovascular system, opens the heart and returns us to a natural state of feeling and reconnects us to the intuition to the mystery of Mother Nature’s herbal apothecary. Like all superfoods, chocolate straddles the line between a food and a potent and beneficial medicine.

The list goes on and on for the beneficial nutrients found in cacao. To list a few of my favorites, cacao is good an amazing source for antioxidants, serotonin and zinc!

Cacao has the highest concentration of antioxidants of any food in the world! (That’s right ladies, here are reasons why you NEED to eat chocolate!) Antioxidants protect us from age-related health conditions and illnesses. They actually shield our DNA from free-radical damage.

Cacao is rich in serotonin, the primary neurotransmitter in the human body. Serotonin helps us build our “stress-defense shield” and our feel good juices!

Cacao is an excellent source of zinc which plays a crutial role in the immune system, liver, pancreas, sexual fluids and skin. It is involved in thousands of enzymatic reactions throughout the human body.




Same texture and chewiness as those chemicalized dairy contaminated chocolate bars… only this tastes WAY better!


Combine equal parts:

Agave nectar

Cacao butter

Raw Cashews


1 big handful of white mulberries

1 tsp. ho shou wu powder

1 tbsp. maca powder

1-2 tbsp. lucuma powder


Melt cacao butter in a measuring cup in the dehydrator, add to blender with agave and cashews.

Blend till smooth.

Stir in a big handful of dried mulberries by hand and then pour the mix into molds

Set in freezer awhile to harden.

Then slice into chocolate bars and have THE BEST DAY EVER!

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Salt and Vinegar Kale Chips

Serves 2-3


  • about 6 ounces of washed, trimmed, chopped kale leaves
  • 1 Tbsp olive oil
  • 1 Tbsp white wine vinegar
  • kosher salt to taste
  1. Preheat oven to 350.
  2. Place kale in a large bowl; drizzle olive oil over kale, and using hands, toss oil with kale until all the leaves are evenly coated. Drizzle vinegar over kale and toss with hands to coat the leaves.
  3. Spread kale leaves evenly in one layer on a rimmed baking sheet. Bake for 15-25 minutes, shaking the pan now and then and checking to be sure the leaves are crisping up the way you'd like. I like mine really crispy, but if you prefer a less blackened chip, take your kale out earlier.
  4. Transfer kale to a bowl, and sprinkle with kosher salt to taste (start with about 1/4 tsp and work from there). Devour!


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Soda vs. The Human Body

We’ve heard it all before… that soda is horrible for us.

But what REALLY happens to your body when you drink soda?

With high levels of sugar, acids, preservatives and other harmful ingredients, soda causes more damage to the body than just expanding the waistline. From stroke to kidney stones to dementia, here’s a look at what can happen to the body long-term for those who regularly drink soda.



If you consume excessive amounts of sugar it reduces the consumption of the brain chemical called “brain-derived neurotropic factor.” With that being said, your brain can not form new memories or learn much of anything without BDNF.



The sugar in soda effects our teeth in tremendous ways, that’s a no brainer. What you may not know is that soda actually contains acid which corrodes tooth enamel. It is literally as harmful as drinking battery acid.



Research has shown a serious correlation between soda consumption and heart disease. High fructose corn syrup, found in soda, has been linked to an increased metabolic syndrome, a condition associated with an elevated heart disease risk.



The more soda someone drinks, the higher the risk of developing asthma or chronic obstructive pulmonary disorder (COPD.) A preservative found in soda, sodium benzoate, increases the amount of sodium in the body while reducing the availability of potassium which cases asthma or eczema.



Soda consumption is linked to bone density loss and osteoporosis.



High levels of phosphoric acid found in sodas have been linked to kidney stones.


Digestive System:

If you already have digestive issues, soda will only make your troubles worse. Carbonation can cause a buildup of excess gas in the abdominal area, leading to bloating, cramping and pain. The caffeine in soda can also increase stomach acid production, worsen episodes of diarrhea, and contribute to constipation. In addition, the sweeteners used in soft drinks can worsen IBS symptoms due to their laxative effects.



If you drink one soda a day that means you are consuming 39 pounds of sugar in one year which will with no doubt lead to obesity.


Could a tax on sugary drinks help curb the obesity epidemic? Check out this article and see how you can take stand and make a difference!



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Winter Blues Remedies

"What can get any better than this?".... is my answer to the snow days and days inside surrounded by tempting foods and the facebook/Internet Vortex. A great question to ask yourself too! We cannot control the weather, but we can control how we respond to it, physically and mentally!

Set your alarm for breaks in the day to exercise...when wanting to snack or ready to take your 5th nap of the day!  Use your stairs as a form of exercise, skipping steps, take an old beach towel and have somone hold onto the center of the towel , while you hold onto the ends, and use as a Fitness rope, alternating arms. Push-ups and triceps dips are always a great way to take a break from the couch during commercials on TV. 

Take advantage of your time home, enjoy it by doing something you have not done in a while...using your hands other than typing on the computer or iphone. Think of things you did when we did not have such technology- it will do your body and your mind good!

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French Onion Soup


4 Onions, sliced in half moons

1 teaspoon oil (sesame or olive)

4 cups water

3-4 tablespoons soy sauce or dark miso (hatcho)

Whole grain crutons or toasted bread (Note: Ezikel bread would be best)




In a large pot sauté onions in oil until they start to brown.
Add water, bring to boil. Lower the heat and simmer for 20 minutes.
Add soy sauce or diluted miso. Simmer for 3 minutes longer.
Serve in individual bows and float a few croutons or toast on top of soup.
Add a slice of cheese on top of the croutons or bread and place bowl of soup in a 350 degree oven until cheese has melted.
Cooking Time: 30 minutes
Serves: 4


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Chinese New Year

Goodbye, year of the water snake, and hello, year of the wooden horse. The Chinese New Year, or Nónglì Xinnián, is coming up on Jan. 31, the first day of the first month of the Chinese calendar.

The Chinese months are determined by both solar and lunar changes, with the new year coming approximately a month and a half after the winter solstice and symbolizing the beginning of spring, explains Peter Newbury, a former professor of astronomy at UBC. As such, the fifteen days of celebration that go from January 31 to are also known as the spring festival.

Please join us for an evening of Qigong practice followed by tea and mandarin oranges.

Sign up here.

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Lentil Curry with Cashews and Yogurt


  • 2 cups uncooked brown rice
  • Salt to taste
  • 1 cup lentils, rinsed and soaked overnight in 1 cup water
  • 1 large tomato, chopped
  • 1 onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 1/2 tablespoon curry powder
  • 1/2 cup chopped cashews
  • 3/4 cup plain nonfat yogurt


Place rice in a strainer and rinse under cool water until water runs clear. Transfer to a medium pot. Cook rice over medium-low heat, stirring gently, until fragrant and toasted, 3 to 5 minutes. Add 4 cups water and salt, cover and bring to a boil. Reduce heat to medium-low and simmer, covered, until water is absorbed, about 1 hour. Uncover pot, fluff rice and set aside. 

Meanwhile, simmer the lentils in 3 cups water, partially covered, for 20 minutes. Add tomato, onion, garlic, curry powder and salt. Simmer for 30 minutes more, covered, until lentils are tender. Serve over rice. Top with cashews and a dollop of yogurt.

Nutritional Info: 
PER SERVING:420 calories (70 from fat)8g total fat1.5g saturated fat0mg cholesterol230mg sodium75g carbohydrate (14g dietary fiber5g sugar)17g protein


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Wellness Tip of the Week

Feeling Blah!!! Tried...No energy......

Do you know your Vitamin D levels?


Vitamin D prevents osteoporosis, depression, prostate cancer and breast cancer and even affects diabetes and obesity. Vitamin D is perhaps the single most underated nutrient in the world of nutrition. 


It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. Our bodies can produce vitamin D on their own when exposed to sunlight, but the skin must be free of sunscreen, sunblocks, and clothing, which all interfere with the process.


Simple test: If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.


If you feel low energy, especially during the winter season where we have shorter days, this may also be an indication of low vitamin D. 


You can check your Vitamin D levels with a blood test. 

Once the levels are determined, a supplement of Vitamin D is usually prescibed.


For more information about vitamin D deficiency and supplements in regards,  set an appt. with Benay for a health Coach appt to learn more.

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New Year Restorative Qi-Gong


"A new year, gives us the opportunity to start again. It is like catching our breath and starting with new energy & new habits. As we start a new year, we have the opportunity of adjusting those things that don't serve us well in favor of newer and better traditions, habits and behaviors.  Creating mindful intentions does a body, heart, mind and soul good.  I hope you will keep the intention of self-nurture a priority this winter and consider experiencing the healing benefits of Qi-gong. Visit our website formore information on our Winter Restorative Qi-gong at www.she3fit.com.
                       Julie Moffatt, she3 Qi-gong Teacher/Practitioner


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"Clean" Chocolate Pudding


Wanting to cut down on sweets for your New Years Resolution? No need to eliminate  all desserts!
We have the perfect HEALTHY alternative  for you!
Cacao  Avocado Pudding
 2 large avocados; 1/2 C unsweetened cacao powder; 6tbsp Honey; 1/4C Almond Milk, 1 tsp. organic vanilla extract; 1tsp expresso powder.
Blend all above ingredients in food processor using metal blade.
Refrigerate for atleast 30 minutes.
Then garnish with  toasted coconut flakes & a dash of sea salt when ready to serve.


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Green Smoothie

Looking for the perfect breakfast to kick start those New Years Resolutions? Look no futher! We have the perfect smoothie for you!

Swamp Delight


  • 1/2 cup orange juice
  • 1 cup kale
  • 1 frozen banana
  • 1/2 cup frozen pineapple chunks
  • 1 scoop vanilla protein powder
  • 1/2 cup water **


  1. Put everything in a blender and blend on high until all the flecks of kale are gone and your smoothie is bright green. Enjoy!

** Use more or less depending on how thick you like your smoothies.

This recipe is brought to you by Eating Bird Food.

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Gluten Free Shortbread Cookies

Cookie season is in full affect! For those who are gluten free this is a great altetnative to your regular shortbread cookies, we don't want you to feel left out this holiday season!
Gluten Free Shortbread Cookies:

Ingredients (yields: 2 dozen cookies)

  • 1 1/4 cup icing/powdered sugar
  • 1/2 cup + 3 T unsalted butter, softened
  • 1 tsp vanilla extract
  • 2 eggs
  • 1/4 cup unsweetened almond milk (or any milk)
  • 2 1/3 cup brown rice flour
  • 1/2 cup cornstarch (or any starch will work)
  • 1/2 tsp salt
  • 4 T sprinkles (optional)


1. Using an electric mixer combine butter and icing sugar until soft.

2. Add in vanilla and beat for another minute.

3. On medium speed add in each egg individually. Make sure first egg has been mixed in before adding second. Then add in milk.

4. In a separate bowl combine brown rice flour, cornstarch and salt.

5. Slowly incorporate flour mix into butter-egg mixture.

6. Beat until just combined. Stir in sprinkles if desired.

7. Roll dough into a log that is about 2 inches thick.

8. Wrap log in saran wrap and place in freezer for 30 mins.

9. Dough can be kept frozen for months.

10. Preheat oven to 350 degrees F.

11. Remove dough from freezer and with a sharp knife slice into 24 cookies.

12. Place 12 on a cookie sheet and bake in the middle rack for 12-14 mins.

13. Keep remaining dough in fridge while cookies are baking.

14. Let cool on tray for 5 mins before removing and letting cool completely on a wire rack.

15. Will keep for 1 week in an airtight container.

This recipe if from the healthy maven.

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Roasted winter vegetable salad

Looking for the perfect side dish to bring to your next holiday party!? We have the perfect salad for you to bring! It uses a variety of winter vegetables making it colourful and nutritious! 

Roasted Winter Vegetable Salad

serves 2

Print this Recipe!


1 small head broccoli, chopped into florets

about 14 brussels sprouts, halved

1/2 butternut squash, peeled and chopped into 1/2″ cubes

1/4 cup pomegranate seeds

1 small bunch kale, preferably lacinato, washed and chopped

1 bunch mixed salad greens

1/4 cup shredded Parmesan cheese {optional}

2 tsp extra virgin olive oil

for the dressing ~

3 tbsp extra virgin olive oil

juice of 1/2 orange

juice of 1/2 lemon

small squeeze of agave nectar or honey

small pinch of sea salt and pepper


Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the broccoli florets, halved brussels sprouts and butternut squash on the baking sheet and drizzle with two teaspoons olive oil. Toss to coat. Place in the oven to roast for about 30 minutes, tossing halfway through.When veggies have finished roasting, remove from the oven and let cool.

Make the dressing while the vegetables cool. Mix together the olive oil, orange juice, lemon juice, agave nectar, salt and pepper in a small dish or jar. Mix well until combined and smooth. Pick out the citrus seeds if necessary.

To assemble the salads, divide the chopped kale and salad greens between two large bowls. Toss well. Top with roasted veggies, pomegranate seeds and cheese, if using. Toss both salads well and drizzle dressing over both.


This recipe was found on Eat, Live, Run

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Leftover Turkey Soup Recipes

Once Thanksgiving is over we are stuck with more leftover turkey then we know what to do with. Here are some delicioius soup recipes to make  with your leftover turkey that you and your family can enjoy! You can find the recipes here.

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Ginger: A delicacy, a spice, a medicine

Ginger can not only be warming on a cold day, but can act as  an Immune booster to protect from colds and flu, a natural anti-Inflamatory, promotes gastrointestinal relief,  and protects against Colorectal & Ovarian Cancers 
A Few Quick Serving Ideas
  • Turn up the heat while cooling off by making ginger lemonade. Simply combine freshly grated ginger, lemon juice, cane juice or honey and water.
  • Add extra inspiration to your rice side dishes by sprinkling grated ginger, sesame seeds and nori strips on top.
  • Combine ginger, soy sauce, olive oil and garlic to make a wonderful salad dressing.
  • Add ginger and orange juice to puréed sweet potatoes.
  • Add grated ginger to your favorite stuffing for baked apples.
  • Spice up your healthy sautéed vegetables by adding freshly minced ginger.


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Wellness Tip of the Week

Research show that hot liquid can reduce inflammation, reduce congestion and keep you hydreated. What better way to warm up this season then with a steaming bowl of homemade soup.

Check out 12 healthy soup recipes to warm up with this winter!

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Wellness Tip of the Month

Wellness Tip of the Month

Our body was created to digest food made for the particular season. Now a days, we can get practically any fruit or vegetable no matter what season they are harvested. Do you notice how your taste buds change seasonally? Click here for a list of seasonal vegetables your body will thank you for having:


Happy Cooking! 

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Meditation in Motion with a Sip of Qigong

~A Message  from She3's Qigong Therapist Julie Moffat~

       Meditation in Motion with a Sip of Qigong:

We live in an over stimulating environment. When we're not posting on Facebook or Pinterest, we're texting on iPhones, listening to iTunes, or buying something with e-commerce.  All this overstimulation makes it very challenging to quiet your mind. Today's busy lifestyle makes it almost impossible to find the time to meditate. You might be telling yourself: "meditation is not for me" or "I don't have time" or "I tried it once and it didn't work." Unfortunately, living with a continually over stimulated mind will further tax your energy and can leave you mentally burnt out, depressed or exhausted. One way to bring meditation into your life is to start a Qigong practice which teaches you how to meditate while moving your body through a series of gentle, flowing sequences. Qigong's moving meditation is not a luxury. It is a simple & accessible way to disconnect from everyday stresses. You deserve to feel good, to have the energy you want to enjoy life, to be healthy and happy.  Learn to meditate with the simple and beautiful practices of Qigong.

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