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Tahini Bikini Chocolate Chip Cookies

Oh, quarantine. It has inspired me to write more, organize stuff and, of course, bake amazing treats. I saw a version these cookies on instagram from an influencer I like called @kalejunkie. She has great ideas and I have had luck with her recipes. Recently, I found myself with an overabundance of tahini. I am not quite sure what happened, but I think it is one of those things that happens when you have good intentions to tackle a recipe and your plans fall through and then you do it again and then maybe a third time. This is a tip of the hat to the traditional chocolate chip cookie, but without the refined stuff or the dairy. It is not Vegan because I used one egg and I have not tested it with an egg replacement.

Tahini Chocolate Chip Recipe

So here it is:


1 1/4 cup almond flour
1 cup tahini
1/2 cup maple syrup
1 egg
1 tsp baking soda
1 heaping cup of mini gluten free dairy free chocolate chips
sea salt flakes for topping

  1. In a medium bowl mix together almond flour, tahini and maple syrup and mini chips. Make sure its well mixed and thick. like similar to a wet cookie dough. chill the dough for at least 30 minutes to 1 hour. The Kale Junkie made it a point to say not to skip this step so I din’t.
  2. While dough is chilling start preheat oven to 350 degrees and line a baking sheet with some parchment.
  3. Remove the dough from the fridge and add the remaining ingredients. Mix well. Bake for 10-12 minutes. One of her tips was to under bake them. I think it is a good tip, however, it really is just the Goldie Locks rule. Keep an eye on them and don’t over bake.
  4. Sprinkle with pink Himalayan sea salt!

* As an option you can add CBD the batter before chillin. I would go with an unflavored CBD hemp oil tincture or a lemon.

Pressure Cooker Instant Pot Bone Broth

Pressure Cooker Instant Pot bone broth is in its nutritional glory at the present. Bone broth is full of health benefits and easy to make. Bone broth contains minerals that support the immune system and contains over 19 easy-to-absorb, essential and non-essential amino acids such as glutamine, glycine and proline that provide the building blocks for protein which fuel every cell in our body. Bone broth also contains collagen which has so many healing properties and anti-aging properties it’s hard to just pick a few. Collagen improves skin elasticity, skin moisture, reduces cellulite and stretch marks.

Collagen also reduces bone degeneration and joint pains by providing a gel-like structure that covers and holds our bones together, allowing us to move without pain. I love this recipe because it is easy and allows you to use any leftover veggies that may be a bit past their prime. I also love adding turmeric root and ginger to the broth if on hand.


Pressure Cooker/Instant Pot
mesh strainer
cheese cloth or high quality paper towel


  • 1-2 lbs organic bones such as chicken, turkey, beef, bison, lamb etc will work. Ask your local butcher or grocer if you don’t have bones but I love using rotisserie chicken bones and steak bones after we prepare a dinner.
  • 2 cups of organic vegetables that you have on hand such as celery stalks, carrot, onions, garlic, broccoli stems etc. Organic is best!
  • 1 tsp ginger (fresh or ground) (for reducing nausea and fighting the common cold)
  • 1 tsp turmeric (for anti-inflammatory and antioxidant benefits)
  • 1/2 lemon
  • 10-12 cups filtered water or enough to cover bones- about 1 inch space from top of the slow cooker.
  • 1 tbsp Apple cider vinegar
  • Sea salt (I start w 3 tsp) and pepper to taste


  1. 2-3 lbs of roasted chicken bones*
  2. Put bones and vegetables (they do not need to be chopped) into the slow cooker and top with water until just below your max fill line.
  3. Add the salt, pepper, spices, lemon and apple cider vinegar.
  4. My Breville pressure cooker has a “stock” button, which set my pressure to high and my cook time for 110 minutes. Allow time for pre-heating and naturally depressurizing. Follow your manufacturers instructions.
  5. Turn on warm and let cool for about 30 minutes before ladling into jars
  6. Place strainer over a bowl or directly over jar and ladle broth into strainer to separate bones and vegetables from the liquid. I sometimes also strain through a paper towel or, even better, a cheese cloth.
  7. While broth is still hot re-season with salt and pepper or get creative and add other spice blends.
  8. Do not store in fridge or freezer until broth cools to room temperature in the jars.
  9. I put mine in small jars so that I can use a little at a time and keep a few on hand in my fridge at all times. The rest I leave in my freezer as it will keep for several months. I just pull out small jars from the freezer into the fridge as I run low


*Optional (you can roast the bones at 400 degrees F for about 30 minutes before adding to the slow cooker) Roasted bones impart more flavor and help release the marrow and other nutrients from the bones but if you are short on time you can skip this step. I often use a store bough organic rotisserie chicken.

An egg is an egg is an egg. Definitely not.

Healthier eggs

This was just going to be an instagram post, but then I went down the rabbit hole of the internet. My IG post became too overwhelming and it turned into a blog post. I was inspired by the photo above when I went to make eggs the other morning. It is winter now. The days are shorter and my backyard ladies are on a laying hiatus. When I supplement our egg supply, I usually pay the extra few dollars to get pasture-raised eggs. Sometimes they are not available, in which case, I always buy certified organic eggs. These eggs are from two separate cartons: eggs from a pasture-raised variety and eggs that are certified organic.

Keep reading to learn which egg is which.

Healthier eggs have always been at the top of my list when deciding to KNOW where the food I am eating and feeding my family comes from. When it comes to meat, I let other people do the hunting. However, backyard chickens and gardening was something I could dive into.

Yellow vs. orange egg yolks

Why are the eggs from pasture raised hens more orange?

Pasture-raised hens have access to outdoor pasture, with fresh clover or grass, and plenty of insects to supplement their diet. Chickens are omnivores and eat insects, such as worms, grubs, mealworms, beetles, grasshoppers, crickets, ticks, and spiders. This balanced diet gives them bright orange yolks. The grain-fed hens lack in diet diversity giving their yolks a lack luster yellow that is typical of an egg from a commercially-raised hen or a hen with limited or no outdoor access.

Is an orange egg yolk really better?

I will write about health before humanity.

In 2010, Penn State conducted a study that compared the nutritional content of eggs from pasture-raised hens to eggs from commercially-raised hens. Lead investigator and associate professor of crop production ecology, Heather Karsten, referred to the results as “striking.”

“Compared to eggs of the commercial hens, eggs from pastured hens had twice as much vitamin E and long-chain omega-3 fats, more than double the total omega-3 fatty acids, and less than half the ratio of omega-6 to omega-3 fatty acids,” she said. “Vitamin A concentration was 38 percent higher in the pastured hens’ eggs than in the commercial hens’ eggs, but total vitamin A per egg did not differ.”

Pasture-raised hens have access to outdoor pasture, with fresh clover or grass, and plenty of insects to supplement their diet. Chickens are omnivores and eat insects, such as worms, grubs, mealworms, beetles, grasshoppers, crickets, ticks, and spiders. This balanced diet gives them bright orange yolks. The grain-fed hens lack in diet diversity giving their yolks a lack luster yellow.

Egg Buying Decisions

Standard Eggs

This is a typical mass produced egg operation. There are multiple hens to a cage. They cannot spread their wings or act like a chicken in its own environment would act. The hens eat and drink by slipping their heads through the bars of a cage. Year-round, artificially lit warehouses keep egg production regular and constant.

Eggs from Cage Free Hens

Hens are not in a cage. However, many of these producers let hens roam in overcrowded, constantly lit barns or warehouses. I guess you could assume it is less stressful for the hens to not be in a cage, but I have not asked them.

Eggs from Free Range Hens

This only guarantees that poultry have the “opportunity” to go outdoors. Most eggs labeled as “free-range” come from hens confined indoors on the floor rather than in open pasture.

Certified Organic Eggs

Hens are uncaged inside barns or houses, with outdoor access required. There are no hormones or antibiotics in the raising practice. The hens’ diet is free from synthetic herbicides, pesticides, or fertilizers. However, some producers that are certified loosely follow the standards or are inconsistent. For example, some producers may not provide birds meaningful access to the outdoors.

Eggs from Pasture-Raised Hens

It is assumed that “pasture-raised” means the hens have primarily outdoor access where they are free to be a chicken and forage for insects, plants and grasses. First, I always go for the local pasture-raised option. Secondly, I can recommend Vital Farms. I have been on the site and always see a bright orange yolk come from their eggs from pasture-raised hens. They are California-based and have are “certified humane.” They self-proclaimed as “bullsh*t free.” I like their style and their commitment.

Look for these labels when buying your eggs. It is not only a healthier, but also a more humane choice.

Certified Humane Symbol Certified Organic







I thought a copy of the FACT (Food and Animal Concerns Trust) Pocket Guide to Humane Food Labels would be useful to download. After all, if you are reading this, you most likely care about where your food comes from. Download Here.





7 Realities of Breastfeeding Every New Mom Should Know

The 7 realities of breastfeeding are documented here to prepare you, not scare you. The benefits of breastfeeding are numerous for both mom and baby, but there are various hurdles some moms experience. If mom is prepared, it could make for a much more enjoyable and prolonged breastfeeding experience.

Shortly after launching the baby from the womb, I realize that most mothers are doing their very best to just keep it together, let alone make it all happen. I was now included in this professional juggling bunch. After I went through the trauma of almost completely ripping my perineum from vagina to rectum (you’re welcome for the visual) while squeezing out my nine pound delight, she is placed her on my chest and now I am completely responsible for keeping her alive. Due to a rapid decline in progesterone and a completely sleepless night, a good cry is definitely in order. “What have I done?”

Post-birth shock and awe subsided quickly, thank goodness. I realize some mothers are not so fortunate. There were tasks to focus on like how to keep the baby alive. Based on the benefits, nutritional and otherwise, I wanted to give breastfeeding a try. After three babies and over four years of cumulative breastfeeding, I thought it would be helpful to share my experience. Of course, I am not a trained professional (or maybe 4 years of experience could make me so?) Yes, it is a gift to be able to feed your baby, but initially there could be some ugliness that challenges your decision to breastfeed. Please do not use this post or anything included as a replacement for real professional medical advice.

1. Colostrum comes first…

which is kind of nature’s dirty trick on mother and child. Nutritionally, colostrum is off the charts and the immunities it delivers to your baby cannot be matched. I guess this is the point. The tricky part is that it’s consistency is much denser than milk and your baby has to work harder for her meal. This means she is rarely satisfied for those first 24-48 hours of life. There may be lots of crying and questioning am I starving my baby?

2. Some lactation specialists are amazing. Some are not.

The worry that you are starving your baby is quickly pushed aside by the lactation specialist who assures you this is completely normal and your milk will be here in no time. They will also weigh your baby and she will inevitably lose weight as she figures out breastfeeding with you. She should be back (or close) to birth weight around her one-week appointment. The lactation consultant may remind you not to give baby a pacifier. Screw that. Pop that pacifier in the baby’s mouth especially if you intend to breastfeed longterm. Otherwise, you will become the human pacifier. It will also keep baby happy in between feedings. She will let you know when she is hungry and she quickly learns which nipple the milk comes from. If you are not feeling the love with your lactation specialist, ask for another one. Also, don’t forget that many of the nurses are certified.

3. When your milk comes in, it can be a complete shit show.

I had an over supply which caused my baby to gag and choke the first 30 seconds of feeding. Initially, I had to express milk before feeding to avoid this. Then came engorgement. It is when your breasts feel as hard as boulders and the only relief from the soreness is ice packs. Some women even get fever. If you experience this lovely truth, it will pass. Your boobs will not be boulders forever and your milk will eventually regulate. The only cure is to keep feeding baby from the breast because if you stop in the middle of engorgement, you have to dry up all that milk on your own. Some mothers experience and under supply, in which case they are not producing enough milk. The remedy for this is to also keep breastfeeding to up your milk production and even pump between feedings to let your body know to produce more milk. Do you feel like a cow yet?

4. Breastfeeding hurts.

This truth is something that people don’t normally think about, but as all three of my babies were learning to nurse, my nipples took a beating. The initial latch can hurt enough to make you hit the ceiling and then the rest of the feeding gets easier. This nipple pain does goes away after the first couple of weeks. There are so many good organic products on the market. I love this company because they are local to my home and use only the best organic ingredients. Have some good nipple cream on hand. You will need it.

5. Food sensitivities may come into play.

This happened to me with all three of my babies. Food sensitivities usually don’t show up for a few weeks. If you feel like your baby is cranky and uncomfortable shortly after feeding, you may want to tweak your diet. The biggest offenders are dairy, soy, nuts, eggs and wheat. Everything is broken down in your breast milk with the exception of the proteins, they are delivered whole and some babies guts cannot tolerate it. The best thing to do if you think there might be a pattern to your baby’s fussiness after feedings is to keep a log of what you eat, make an appointment with your pediatrician and make a plan.

6. Breastfeeding gets so much easier and more enjoyable…

…once you get through the initial learning curve. I eventually went on to breastfeed all three my babies well past their first year of life. Even with my special diets and initial hurdles to overcome, it became one of my most favorite things as the mother of a baby. It gives you an excuse to sit in a quiet corner and bond your little delight before they can talk back to you.

7. Breastfeeding is not for everyone…

…and sometimes it simply doesn’t work for some mothers. If you are in this category, don’t let anyone make you feel badly for your choice or your circumstance. We live in a modern world with high-end, organic formulas that will help your baby thrive

This post was first seen at Blossom.

The contents of our website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advise of your physician or other qualified medical professional with any questions you might have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you read on this Website.


HIIT: Less than an hour to a younger you

What exactly is HIIT?

As described by the American College of Sports Medicine, HIIT typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform.

Studies show that HIIT benefits far surpasses those of the traditional workout. Your body will benefit more from a short warm up and cool down and 15-20 minutes of HIIT than an hour or more spent on a run or another type of consistent cardio.

Why HIIT can be classified as anti-aging

Any regular exercise helps keep us young, but the latest research confirms that HIIT, if done correctly, is the best choice for anti-aging. HIIT stimulates the powerful HGH (human growth hormone). HGH has been shown to slow down aging by increasing muscle density, bone density and decreasing body fat. This is beneficial at any age, but especially after 40 when our bodies naturally lose muscle and gain fat.

In a March 2017 study published in Cell Metabolism, a HIIT workout actually reverses some of the aspects of aging on a cellular level.

HIIT the Calories and Fat where it counts!

A HIIT workout can burn up to 15% more calories and raises our body’s ability to oxidize fat over traditional workouts. There is science to back up these claims. In a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. Who doesn’t want an efficient workout and quicker results?

Personal success with HIIT for losing weight and getting fit

In 2016 my baby went to kindergarten and I went to the gym. A career fitness yo-yo-er, but a generally active person, working out was not foreign to me. In the past, I had long-term relationships with cross fit, spinning, kickboxing, group power and even one-on-one personal training without ever really achieving my fitness goals.

Through a HIIT based workout and and a lean, lower carb diet, I lost 22 pounds over the next few months. The difference with the HIIT approach over any other workout I had ever tried is that I could actually see my body becoming more defined, I was losing fat and my cardio vascular fitness was the best it had ever been. I was definitely drinking the Kool-Aid. That is metaphorically speaking, of course, because there is no room for sugar-laden Kool-Aid in my renewed approach to nutrition.

How to get hooked on HIIT safely

If you want to be able to sit on the toilet post-workout, I would recommend starting out slowly. The best part about HIIT is that a little bit goes a long way. Avoiding injury is key so make sure you know exactly how to do each move with proper form.

The 7-minute HIIT workout – to get you started

Yes, you read correctly – 7-minutes! Elaine, CEO of Sonder Grace, swears by this workout. It includes 12 exercises to be performed 30 seconds each with a 10 second rest in between each exercise. Don’t forget to start with a warm up and end with a cool down.

Equipment Needed: A chair, a wall and your body.

Jumping jacks

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Wall sit

wall sit

Stand with you back against the wall, feet hip width apart and sightly out from the wall. Slide your back down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back and butt should be flat against the wall. Imagine sitting in a chair against the wall and the chair disappearing.

Push ups (traditional or from the knee)

push up

Get down on all fours and then place your hands a little bit wider than shoulder width apart. Straighten your arms and your legs coming up onto your toes (or knees). Lower your chest to the floor then raise again. Repeat.


Lie on your bank with knees bent and hip width apart. Place your hands behind your head with thumbs behind your ears to gently support your neck. Hold your elbows out to the side. Tilt your chin leaving a few inches between your chin and your chest. Using your abdominals, curl upward lifting your head, neck and shoulder blades off the floor. Hold for a moment at the top of the movement and lower back down. Repeat. Tip: think about leading with your abs through the whole series of crunches.

Chair step-ups

chair step ups

Find a sturdy chair or bench. Step squarely into the chair so that you knee and leg are at a 90-degree angle or greater. Step up leading with the right foot, then the left, bringing both feet completely onto the bench. Repeat.



Stand with your head facing forward and chest up and out. You can raise your hands in front of you no higher than shoulder-hight. You may bend the elbows and/or clasp the fingers together if desired. Sit back and down like you are sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, keep your back flat as you lower down at the knees. Keep your thighs as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels and hold for a moment. Push through your heels to bring yourself back to the starting position. Repeat.

Chair tricep dips

Tricep dips

Sit on a sturdy chair or bench with your hands next to your hips (or slightly under your hips). Move your legs out in front of you until your butt comes off the chair and bend at the elbows lowering your hips near the floor. Keep your body close to the chair. The straighter your legs are in front of you the more challenging the exercise.



Get down on all fours. Place hands on the floor or mat shoulder with apart. Alternatively, you can place the whole forearm flat on the floor. This is easier on the wrists. Straighten legs and come up onto your toes. Make sure to keep your butt in line with your back and shoulders. Hold.

High knees

high knees

Stand with feet hip width apart. Face your palms to the floor hovering at about waist hight. Launching from the ball of your feet, lift the right knee up to touch your right palm. Alternate knees in a hopping motion. Make sure to engage your abdominals through the series.

Alternating lunge

Standing tall, step forward with your left leg and slowly lower your body until your from knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can. Alternate legs doing one rep with your left, then one rep with your right.

Push up and rotation

Follow the classic push up instructions above. As you raise your body back up, lift your right arm up and extend overhead. Your arms and torso should form a T as your right index finger reaches towards the ceiling. Return to the starting position and lower chest to the floor with both arms. As you come back up perform the extension with your left arm. Keep alternating arms from push up to rotation.

Side plank (15 seconds on each side)

Begin seated sideways on the floor with your right hand below your right should and feet staked or top foot in front of bottom foot

Once you have mastered the 7-minute HIIT workout and you want a greater challenge add another 7 minutes and do a second round of the same 12 moves and the incorporate the following tips for greater challenge.

  • Turn your push ups burpees.
  • Alternate your abdominal crunches by placing your heads in army style behind your head and focusing on bringing your opposite elbow to opposite knee.
  • If you have a pair of light weight dumbbells, add alternating bicep curl to your chair step ups.
  • Place low weight dumbbells on your shoulders when doing squats.
  • Hold one dumbbell in each hand with arms at your side when doing alternating lunges.

Good luck and have fun!

Remember to consult your physician before going from couch potato to HIIT extraordinaire.

This workout was adapted from the The Scientific 7-minute workout.

The contents of our website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advise of your physician or other qualified medical professional with any questions you might have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you read on this Website.

Paleo Eggplant Fries

These paleo eggplant fries are a good alternative to the fried potato version. French fries are a basic human need. Right? Obviously, we can’t have them all the time, so we improvise. We love to make food improvisation an art form that tastes amazing and sometimes far exceeds the original. These Paleo Eggplant Fries are a tasty, low carb and nutrient-rich option. Frying them up in avocado oil is also a great choice due to its high smoke point of 520 degrees, which makes it very stable. Avocado Oil’s heart health benefits help increase your HDL cholesterol (the good stuff) and decrease your LDL cholesterol and triglycerides (the stuff you want to keep low). Additionally, avocado oil includes Lutein, a nutrient that protects our eye health from things like macular degeneration and cataracts. Lutein is a carotenoid, not naturally produced by food so including it in your diet is important. The fact that it could be in your frying oil is a total bonus!

A couple of things to remember

Your oil needs to be just the right temperature. Like Goldilocks. Don’t let it get too hot and if it is not hot enough your eggplant will go soggy (insert sad face here). The perfect temperature oil should sizzle just a bit when you place the fries in the pan. The crack, snap, pop will let you know if the oil is too hot.


For Batter

1 ¼ C paleo baking flour (my favorite)

1 TSP smoked paprika

1 TSP garlic powder

½ TSP cayenne

½ TSP black pepper

1/2 TSP salt + more to taste

4 egg whites

I eggplannt sliced into fries

Avocado oil or olive oil for frying

For Sriracha Mayo

1 TBSP sriracha sauce

1/4 C of mayonnaise or vegannaise

1 TSP lemon juice


1. Combine all spices in one bowl and whisk together.
2. Gently whisk together egg whites in a shallow dish for coating your eggplant.
3. Whisk together sriracha mayo ingredients
4. Heat oil in a dutch oven or deeper saute pan over medium-ish heat.
5. Coat eggplant fries with egg white thoroughly and place in the spiced paleo flower mixture to coat completely.
6. Place in oil for ~3 minutes and then flip to immerse the other side for another few minutes.
7. Let cool for just a few minutes before serving promptly.

Do you want to know the benefits of taking the time to create these fries at home rather than eating out. Check out Eating at Home vs. Eating Out guide from our friends at Groom + Style.


CBD Superfood Mint Chip Smoothie

This CBD infused superfood smoothie completely rocks in both taste and nutritional benefit. The ingredients used in this recipe are all exceptional superfoods. You can read all about the benefits below. Who doesn’t want a heart healthy, cancer fighting, joint soothing, mood balancing and wrinkle reducing smoothie that actually tastes delicious?!


1 pitted date, roughly chopped

½ teaspoon grated fresh ginger

½ teaspoon maca powder

1 tablespoon collagen powder

2 tablespoons sunflower seed butter

1 tablespoon cacao nibs

1-2 droppers Sonder Grace 250 MG Hemp Oil – Peppermint Flavor

¾ cup unsweetened almond milk

3 ice cubes

⅓ cup of mint leaves


Combine all ingredients in a blender and blend to desired consistency.

Nutritional Goodness


Dates are a good source of various vitamins and minerals. Dates also provide a good source of energy, natural sugar, and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, and zinc can be found in dates. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A, and vitamin K.


Ginger is an ancient remedy to ease digestion, relieve nausea, treat cold and flu, reduce pain and inflammation and improve cardiac health.[2] It is also a great source of fiber, iron, Vitamin C, potassium and protein. Not to mention it’s an excellent spicy addition when cooking (or making a morning smoothie).

Maca Powder

Maca is a root and a closely related to the radish. The benefits are almost too many too list in my brief overview, but most notably, maca balances hormones, treats issues such as PMS and symptoms of menopause. It is also well regarded as a natural remedy to increase fertility. (Note: Maca should NOT be consumed during pregnancy). Maca is known for improving libido and sexual function especially in men. It is a great source of minerals, sterols and essential fatty acids, lipids, fiber, carbohydrates, protein, and amino acids.[3]

Collagen Powder

Collagen powder is thought to help mend intestinal permeability (i.e. leaky gut), a condition linked to a host of auto immune diseases. In an article I read by prevention magazine, a recent study performed with women who incorporated collagen powder into their diet for 4 weeks, showed that they experienced a 20% reduction in wrinkles around the eye area. Some women reported reduced osteoarthritis and joint pain.

Sunflower Butter

Sunflower Seeds, used to make sun butter, are considered to be the best whole food source of Vitamin E, an antioxidant that helps protect cell membranes, brain cells, and lower the risk for chronic diseases. Sunflower seeds reduce “bad” cholesterol (LDL) and prevent hypertension. Their nutritional make up of essential fatty acids, vitamins and minerals put them in the category of cancer prevention, reduces headaches and muscle cramps, and promotes detoxification, healthy skin, and more.

Cacao Nibs

Cacao Nibs are a superfood that help our bodies boost energy and burn fat. Cacao contains unique phytonutrients that enhance alertness and mood. Cacao is actually the source of original, natural chocolate though many products on the market today do not contain true cacao. Your hershey bar will not deliver the same benefits. Cacao has more antioxidant benefits than goji berries, blueberries and green tea. Flavonoids are abundant in Cacao, delivering powerful anti-inflammatory and immune system benefits to its consumers. [4]


CBD promotes homeostasis, reduces inflammation, decreases high blood pressure, and suppresses cancer cells by helping create an environment in which they can not thrive. CBD has a plethora of psychological benefits. Recent research [5] has revealed antidepressant, anti-anxiety, anti-psychotic and mood-balancing effects. Read our post called How Does CBD Work?

Almond Milk

Almond milk is a great source of omega-3 fatty acids and calcium. It is low calorie and has no cholesterol making it a great addition to your diet if you are trying to prevent cardiovascular disease. It is high in vitamin E, making it a powerful antioxidant, which plays a role in fighting free radicals and aids in preventing Alzheimer’s disease.

If the above was not convincing enough for you to try our superfood smoothie recipe, I can vouch that it is delicious.

Superfood References

  1. https://draxe.com/10-medicinal-ginger-health-benefits/
  2. https://www.webmd.com/vitamins-supplements/ingredientmono-961-ginger.aspx?activeingredientid=961
  3. https://wellnessmama.com/8254/maca-herb-profile/
  4. https://draxe.com/cacao-nibs/
  5. https://www.ncbi.nlm.nih.gov/pubmed/26341731

Our recipe was adapted from this recipe by Goop.

How Does CBD Work?

What is CBD?

This is a question we hear frequently at Sonder Grace. In many cases CBD is misunderstood and sometimes unheard of all together. CBD stands for cannabidiol and is a compound found in both hemp and cannabis plants that has medicinal effects. CBD does not make people feel “stoned” and actually counters some of the effects of THC. CBD is one of the many active cannabinoids identified in the cannabis plant and is a major phytocannabinoid, accounting for up to 40% of the plant’s extract.

How Does CBD Work?

The Endocannabinoid System is why CBD works in our bodies. Cannabinoid receptors, located throughout the body, are part of the Endocannabinoid System.

There are two cannabinoid receptors in the body. The first discovery was CB1, predominantly present in the nervous system, connective tissues, gonads, glands, and organs; and CB2, predominantly found in the immune system and its associated structures. Many tissues contain both CB1 and CB2 receptors, each linked to a different action.

The graphic below helps to understand just how many receptors humans have in our bodies.


endocannabinoid system

graphic credit: folium biosciences

So what does it mean to have a cannabinoid system inside the body? It means that we were designed to regularly supply our Endocannabinoid System with the nutrients it was designed for, in support of vital communications between the control centers of the body and every other system.

If this communication is happening consistently, the body is back on balance! CBD is that vital nutrition.

The Benefits of CBD

As you can see from above, the cannabinoid receptors and other enzymes are involved in an increasing number of pathological conditions. When we are feeling stressed and run down or we are experiencing less than ideal sleep patterns, our system is out of balance. Unfortunately, some of us know too well how things like sleep, anxiety, pain and stress are all tied to one another. When one thing like anxiety is present, so too is insomnia or chronic pain. This is were CBD can help to restore the balance. As more and more research emerges, it is thought we will find even more benefits to supplementing with CBD oil. Though individual results may vary, here is an overview of how CBD can be helpful for the following:

Anxiety relief
• Pain relief
• Stress Management
• Improving symptoms of post-traumatic stress disorder (PTSD)
• Helping improve sleep
• Anti-seizure
• Immune health
• Acts as a neuroprotective (which is important for the following conditions: Alzheimer’s
disease, multiple sclerosis (MS), Parkinson’s disease)
• Anti-acne
• Weight loss

CBD is safe for the whole family and the latest research continues to validate this fact[1]. Unlike synthetic pharmaceuticals, there are no safety issues to cause concern when taking CBD.


  1. Acute effects of a single, oral dose of d9-tetrahydrocannabinol (THC) and cannabidiol (CBD) administration in healthy volunteers. 2012;18(32):4966-79.


* These products are not intended to diagnose, treat, cure, or prevent any disease and have not been evaluated by the FDA.


CBD Paleo Perfect Pancakes

These paleo pancakes are super delicious, gluten-free and vegan. They are also the perfect weekend breakfast if you are following an anti-inflammatory diet. It only took me a few minutes to whip them up and each pancake has approximately 3-4 mg of organic, full-spectrum Sonder Grace Lemon Flavored CBD Oil tincture. Fun fact: Research shows cannabinoids can stop inflammation by activating CB2 receptors found in the endocannabinoid system*.

This is my favorite product we sell because it is so delicious.

Vegan, Paleo and Gluten Free, Makes ~6 smallish pancakes cakes.


1 1/4 cups unsweetened vanilla almond milk
1 TBSP freshly squeezed lemon juice
2 droppers of 250 MG Sonder Grace Hemp Oil tincture – Lemon Flavor
1 TBSP coconut oil (melted) + more for cooking
1 TBSP maple syrup
1/2 cup coconut flour
1/2 cup almond flour
1 TSP baking soda
1/2 TSP salt
Maple syrup and fresh fruit for topping


Whisk together almond milk, lemon juice, CBD oil, melted coconut oil and maple syrup. In a separate bowl, whisk together the dry ingredients, coconut flour, almond flour, baking soda and salt. Add the wet ingredients to the dry. Mix well, but don’t overdo it.

Start a griddle or large non-stick pan on medium heat. Add coconut oil to coat so your pancakes will not stick. Avoid making your pancakes too thick. Cook on both sides until golden brown. Serve with lots of fruit (especially blueberries to increase the anti-inflammatory benefits) and maple syrup.

*see all the latest studies on CBD and inflammation

Vegan Energy Blend Coffee with Sonder Grace CBD Oil

Whether you are going to work, workout or tote around your littles, this coffee is the best way to start the day. It is so completely delicious and is packed with nutritional benefits including Sonder Grace CBD oil that our nutritionist, Elaine, outlines below. Enjoy!


8-12 oz. Organic coffee (brewed)

1/2-1 tbsp MCT oil- we love Bulletproof XCT Oil (*you can start with 1/2 tbsp if your body is not used to large amounts of fat at a time)

1-2 tbsp organic full fat coconut milk (to taste)

1 dropper Sonder Grace Peppermint CBD oil tincture

2 tsp raw organic cacao (optional)


Take all ingredients and blend in a high speed blender for 30 sec and enjoy immediately. You may want to start with half the amount of fat if you are sensitive to the coffee (experiencing slight nausea at first).

Health Benefits of Energy Blend Coffee

  • Fat Loss- Daily consumption of medium-chain triglyceride oil (MCT), found in coconut and palm oils, has been shown to help with fat loss and results in less weight gain.
  • More Energy – MCT oil is metabolized more efficiently into ketone energy. Ketones are what the body produces when it’s using fat for energy instead of glucose.
  • Gain Muscle – Both exercise and caffeine (from coffee in this case) raise cellular energy in the body while simultaneously inhibiting your “muscle building mechanisms” (mTOR) for a brief period of time. This causes our muscle building potential to “spring back” and build even more muscle as soon as you eat. There are 3 known ways to raise mTOR: Intermittent fasting, exercise, and caffeine.


PubMed Anticancer Agents Med Chem. 2010 Sep;10(7):571-81

Geliebter A, et al. Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat. Am J Clin Nutr. (1983)

All other studies can be found through https://examine.com/supplements/mcts/

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