Super Quick and Easy, Butternut Squash Soup Recipe


A super easy Butternut squash soup, is totally possible and so delicious!

My first time dealing with Butternut squash I wasn’t sure how it would peel or cut up. But this hard-skinned winter squash is sweet, with an orange shell that is thin and SO easy to peel and gut. Yes, de-gut is how I say it, basically get out those little seeds. So here it is, get ready to drool and be obsessed with this soup.


1 large Butternut squash

1 small onion

2 red peppers (or any color peppers)

2-3 cloves of garlic

2 cups chicken bone broth (better for the gut)

Salt and Pepper



Preheat oven to 400° F

Peel, remove seeds and cube Squash. Then cut peppers and onions into chunks. add in garlic cloves

Drizzle about 1 TAB of olive oil over the veggies and toss and sprinkle with salt and pepper 1/8 teaspoon salt and 1/4 teaspoon of pepper

Roast veggies in oven for 25 mins, still once or twice

Once roasted let cool until slightly warm and then add half the veggies to your blender. Add 1 cup of chicken broth and blend until smooth. Then pour puree into a pot and repeat blending with the rest of the veggies and 1 cup broth.

Once in pot and warming add 1/4 pepper and a couple dashes of ginger.

Serve hot and garish with cilantro

**I love adding to each bowl one cut up cilantro chicken sausage from sprouts. It adds so much flavor and turns it into a hearty meal.


Tips to Beat the Cold and Flu Season

Tips to Beat The Cold and Flu Season

It’s that time of the year again folks, when we all start feeling under the weather! When you have kids getting sick is unavoidable sometimes, so I want to share my sniffle season strategies on how to avoid getting sick. And I shared a few way to speed up your recovery and boost your immune system if your unlucky and get sick.

WASH YOUR HANDS: As a nurse I can tell you that washing your hands is the KEY to avoiding a cold and the flu. I can’t say it enough you must wash with soap, it doesn’t have to be fancy soap you just need soap! Wash your hands after meeting new people, or after running errands. If you can’t get to a sink to wash just whip out your hand sanitizer and use it when you’re around potentially germy surfaces or people!!!

LOAD UP ON VITAMIN C AND ZINC ( when appropriate): The 411 on Vitamin C and Zinc may surprise you. Mayo Clinc recently shared that Vitamin C doesn’t prevent colds, it will only shorten the duration of symptoms. It MAY benefit people who are at risk of colds due to frequent exposure like your kid being in daycare. When it comes to zinc again it helps treat- not prevent a cold. The studies say that popping zinc within 24 hours of the start of symptoms helps shorten your sniffle.

CHANGE YOUR EATING AND DRINKING PATTERNS: An overlooked but great way to fight a cold or flu is to eat foods that will help you build healthy cells you need to feel better. Increase your intake of protein like eggs, cashews, chicken or fish which lend a hand in helping to protect your body from billions of bacteria & viruses. Also put down the wine (say it isn’t so) and jump on the bandwagon of juicing, taking in immunity-enhancing nutrients daily will help to fight off the cold and flu.

EMBRACE THE OIL: We were all taught to cover our mouths when we cough or sneeze to prevent germs from becoming airborne. Research from Massachusetts Institute of Technology has found that droplets from a cough or sneeze can travel up to 200 times farther than previously thought. There are a variety of essential oils that have antibacterial and antiviral properties, fight those airborne germs and diffuse oils daily!

  • Thieves Essential Oil.
  • Peppermint Essential Oil
  • Lemon Essential OiEssential oils.jpg


Always remember if you’re really sick GO see a doctor! But the nice thing about these tips, they are super easy to implement throughout the year not just during cold and flu season!

Do you have any other tips for feeling better fast?

Share them in the comments.


Positively Perfect 5 Day Flat Belly Challenge


Your positively perfect Ab Challenge is here! I am so excited to bring you guys a 5 day Ab challenge to help you get on the path to stronger and more toned abs!

THE TRUTH HURTS: Things I’ve learned over the years…

1. Nutrition is Key… I hate saying it but it is true, there is no way around it! I’ve learned that if you are eating more calories than you burn throughout the day, you will store a layer of fat over those abs and other areas of your body. I’ll say it… yes it sucks! To get the abs you want you must stick to eating clean, lots of lean protein and green foods ( I won’t lie.. I love my occasional glass of wine. )

2. Hydration- I feel like we have all heard that our bodies are made up of 60-70% water. But when you research the importance of water in the body you will learn very quick that water plays a part in almost every function of our body. Water helps deliver nutrients to our muscles, lubricates the joints and helps our  body recover from tough workouts. As a nurse I’ve realized the role of water in the body and I am super passionate about it. So be on the lookout for a blog post all about HYDRATION!

3. HIIT Workouts- Truly, I give credit to HIIT workouts for my post baby weight loss. Doing high energy workouts helped torch the calories and toned me faster than jumping on the elliptical (my old norm) for 30-45 minutes. Head over to my Pinterest page for great Total body/HIIT workouts and jump start your metabolism!

** Remember these are just my personal recommendations (I’m not a MD). Focusing on these 3 things have changed my life in wonderful ways, so I highly encourage people to incorporate them into their lifestyle. along with this AB Challenge.

Let the Ab Challenge Begin…Click the links below to start the challenge with me!

DAY 1:


DAY 2:


DAY 3:


DAY 4:


DAY 5: You’ve made it to day 5! You should be so proud of yourself! So as a little gift for all your hard work I am giving you a 20 min Abs & Cardio HIIT Workout! YOU CAN DO!


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