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A Fresh Start: for You & Your Pantry

2/1/2021

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Goodbye 2020! You have taught us oh so VERY much, but we are SOOOO ready to start again. 

If the last year revealed anything to us, it has revealed our thought, habit, and motivational patterns. Maybe we've accumulated some thoughts, habits, and rhythms that just aren't serving us anymore. 

You may ask, "well how the heck do I know that something isn't serving me?"

This is the part where we invite you to tune into your body and ask yourself: 
  1. Are you feeling stuck?
  2. Are you feeling a lack of energy or motivation?
  3. Are you finding it harder to get your body moving?
  4. Are you having cravings?

If you answered yes to any of these questions, it is definitely a good time to shake things up a bit. Kick off the dust & invite a new healthy habit that will serve you in developing the next healthy habit. 

A great place to start is your pantry

Things to think about saying goodbye to...

  1. ​Anything with high fructose corn syrup.
  2. Anything with refined sugar / cane sugar.
  3. Anything containing non organic or synthetic ingredients?
    1. How do you know this?
      1. If it doesn’t have the Organic label on it, does it have the Non-GMO label?
      2. If it doesn’t have either, where was it grown? And what practices do they follow? A lot of local organic agriculture or small business food companies can't afford the big O in organic labeling. So we encourage you to try to connect to these farms and producers so you know what's in your pantry.
  4. Anything with wheat or gluten?
  5. Anything with ingredients you can’t pronounce? Try limiting the number of ingredients in your pre-made food and products to 10, and make sure you know what each of those ingredients are.
  6. Anything containing soy additives or non organic soy (see our Let's Talk Tofu blog for more info on soy).
  7. Anything containing milk or dairy.
  8. Anything with canola oil or heating oils.
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It's all about sustainability!

That "to-do" list might appear overwhelming if you do it all at once. If that is the case, then start with one thing at a time. You also don't have to dump everything into the garbage. Be mindful of your budget and if you need to get through those snacks that have questionable ingredients, do that. Then, google a healthier alternative if it's a favorite. 

Guess what?

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​Our coaching will give you the tools you need to accomplish your health and wellness goals! We focus on the individual first, looking at current habits and introducing new ones that will fit into your lifestyle. You will gain an overall sense of nutritional understanding from a plant based perspective and recipes that cater to your personal food interests.
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How to Lower Blood Pressure

1/25/2021

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3 easy ways to lower your blood pressure
I think we can all agree that the world looks vastly different right now than it did a year ago. Maybe even vastly different than it did last week. The one sure thing is that our world is constantly changing and it is causing an overall spike in stress. 

An article by Mayo Clinic explains what happens to your body under acute stress scenarios. "Your body produces a surge of hormones when you're in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow."

Things that may be causing stress on the body:
  1. Overwhelm
  2. Noise Pollution
  3. Food / Lifestyle Habits
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So what can I do?

1. Get outside in nature!

Plants can help you. Phytoncides, specifically, are plant derived essences that help the plant fight disease and since we have evolved harmoniously with trees, they help us fight disease too. "Phytoncides are antibacterial, they ​reduce stress fifty-three percent and lower blood pressure five to seven percent." - Florence Williams

Visiting or live in the Asheville area? Come reduce stress and lower blood pressure with us on one of our guided Mindfulness Hikes
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2. Breathe

Studies have shown that having a regular breath-work practice can help to lower your blood pressure. Developing a meditation or breath-work routine is a great way to keep focus on your breath. As you develop this practice you will be more equipped to call on these routines in times of stress or anxiety. This will help you to minimize the amounts of high blood pressure spikes throughout stressful climates. 
Breath work and Meditation Class
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3. Eat wholesome foods

Eating whole, plant based foods is one of our best defenses against hypertension and illness in general. Foods and habits that cause oxidative stress are meat, dairy, processed foods, certain oils, alcohol consumption, and environmental toxins such as smoke inhalation. When we provide our bodies with foods that are easy to digest and minimize the oxidative stress in our bodies, we are more equipped to handle the other stressors that happen in life.  The best foods to combat oxidative stress and free radicals are non-synthetic antioxidant rich fruits and vegetables. 
Learn more about plant based nutrition coaching
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Having a community that supports you and your wellness goals is a key to sustainable success. Leave any questions or comments below. We are here for you and want to help you on your journey! Follow us on Facebook and Instagram for more related topics, info on events, recipes and more! 

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Committing to a Healthy You

1/18/2021

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​What does commitment mean to you? ​

We've all made a lot of personal commitments in our lives but how many of those have we actually stuck to? There are probably a few commitments still lingering that we wish we would have followed through with, but haven't circled back around to quite yet. 

To keep a commitment, we need to do more than just say "I'm committed to...". While being able to name our commitment or goal is an important first step, it isn't the only piece to the puzzle.

Some "haves" to consider when addressing new commitments

  1. Have a passionate why If your why isn't important to you or someone you love, chances are it won't be worth enough to you to keep it. Write out a list of all the reasons why you want to stick to this new goal or commitment (dry erase marker or lipstick on the mirror always works great as a daily reminder).
  2. Have a plan If you don't have a plan set up, it's easy to settle into old habits. Strategizing this path to the new habit is so important. It's the thing that keeps you accountable, the thing you can refer back to and follow step by step. 
  3. Have a foundational understanding of the benefits of your commitment. This helps you share and teach others, giving you and your commitment a greater purpose.​ Having a deeper sense of purpose surrounding our goals or commitments lays the groundworks for powerful change. 
  4. Have patience with yourself We often put added pressure on ourselves by sharing our commitment or goal to a large network of people, thinking this will hold us accountable. This can create added pressure to "not fail." We are humans, which means we aren't going to be perfect all of the time. Have a small group of supportive people on your side that will lift you up no matter what ebbs and flows in your life, and always practice radical self love through every step you take. 

Looking for additional support committing to a healthy you? ​

​Our coaching lays out the groundwork for you to follow. We will help you stay committed to choosing YOU and your commitment to yourself first!
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Why am I so tired?

1/11/2021

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5 Easy Energy Builders
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We often hear people say that they wish they had more time in the day, and more energy to get through it. Many of us are experiencing burnout from overloading with caffeine and sugary energy drinks. We might find that the extra cup of coffee just doesn't affect us anymore and even leaves us more tired. 

Some of the most common reasons we experience fatigue are a lack of proper nutrition or hydration, inconsistent sleep patterns, adrenal fatigue, and overwhelm.
We've been there and we hear you!
Here are some healthy and sustainable energy boosters
​that will give you the energy you need to thrive! 
  1. Switching to an all organic lifestyle
    Non-organic, conventional foods have chemical pesticides such as glyphosate, that build up in the body and cause fatigue, pain, and sluggishness. The "big O" Organic produce can be a bit more expensive indeed. We recommend finding local farms that may not have the FDA certified label but practice organic farming. Ask questions and build relationships with the people you shop from. Google search different farms to find which ones have sustainable practices. Learn about the different types of sustainable certifications here.
  2. Apple in the morning
    The nutrients and naturally occurring sugars in an apple have the same affect energetically on the body as a cup of coffee! What it doesn't have, however, is the acidity and the heavily addictive drug, caffeine. You know what they say, an apple a day.... 😉
  3. Breath of fire
    This Kundalini practice is a great way to get your blood moving and heart rate up! Pair it will some cold therapy or a cold shower and you will experience an even more invigorating energetic boost! Check out this quick practice to start incorporating breath of fire into your daily routine: Kundalini Breath Practice
  4. Form a tea ritual
    Tea is a lot gentler on your system and provides amazing added benefits like polyphenols in green tea. 

  5. Adding foods rich with vitamins B1, B2, B3, Manganese, & magnesium.
Foods like:
  • GF whole grains such as quinoa, millet, oats, brown or white rice
  • Legumes
  • Nuts
  • Seeds
  • Dark leafy greens such as spinach, chard, & kale
  • Avocado
  • Asparagus
  • Almonds
  • Broccoli
  • Carrots
  • Peas
  • Potatoes 
  • Sea vegetables such as chlorella, spirulina, and seaweed (watch out for artificial dyes in pre-made seaweed salads)
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Remember that it is ALL about sustainability when it comes to new rhythms and practices. Start with just one of these steps, adopt it for a couple of weeks until it becomes a habit, and then start to build upon these new habits. By incorporating these practices you will be nourishing your body and giving it the boost it needs to climb any mountain!
These changes aren't always the easiest to do on your own. We would love the opportunity to work with you on your health and wellness goals. 
Work with us!
To learn more about who we are you and what we offer you can find our story here.

You are worthy and you are loved! 

​XOXO
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Do your food habits advocate for justice?

1/4/2021

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“Loss of completion signals emptiness, but let me tell you: depletion can be just the thing. You are using, have used up the old life, the old way. Now will rush in the energetic, the flexible, the unmistakable knowing.” 

​- Alice Walker
2020 was not what anyone expected.
  • COVID-19.
  • The repeated exposure of systemic racism & police brutality.
  • Violence against Black Americans.
  • Widespread job loss.

These massive disruptions to our daily life, and awakening to histories we weren’t taught, have been unsettling for many of us.

Some of us are gaining a new understanding that parts of our old life we thought were serving us were actually serving us in all the wrong ways. We can no longer see through the lens of our old life, and we shouldn't want to.
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​This is how we can grow, and how we can heal. ​
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So, what can you do?

Since our area of focus is health and wellness, we are going to talk about some steps you can take in this realm to work towards a better and more just health and wellness system for all.
  1. Educate yourself on food and wellness justice! 
  2. Identify your privilege, if any, and figure out where you can make positive changes in your life and the lives of others.
  3. Support local, sustainable agriculture and organizations fighting food and wellness injustice.
  4. Donate healthy and nourishing foods to local non-profit organizations helping to feed those in need.

Are you ready to make some changes?

Our services are rooted in compassion for all beings. We implement a variety of healing modalities, but we always honor the body. We invite you to bring purpose to your healing, from the inside out, with us.
I want to learn more
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Harmonize Your Health is a holistic wellness company whose mission is to introduce their community and clients to a variety of healing modalities that are aligned with respect for our bodies and this beautiful planet we live on. We specialize in connecting with others to help guide them on their healing journeys, particularly ailments that stem from the standard way of living in America. Our practice will open you up to new healing avenues and creative expressions in and out of the kitchen. 

Our work doesn’t stop at our services. As two proud queer womxn advocating for social justice in the wellness space, we are constantly supporting other initiatives and seeking out ways to give back to the LGBTQ+ and other marginalized communities. Harmonize Your Health is about supporting your health, social change and evolution. 
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About Miley Cyrus Not Being Vegan Anymore...

9/7/2020

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While we typically don't talk about celebrity news in our blog, after reading the reasons Miley Cyrus chose to not be vegan anymore, we wanted to take a moment and address this topic.

​“I was vegan for a very long time and I’ve had to introduce fish and omegas into my life because my brain wasn’t functioning properly”

If you've attended any of our plant based cooking classes or events you know that we by no means push the "vegan agenda", we simply encourage and educate on how to thrive following a plant based lifestyle. So we wanted to share some insight on how to add in ingredients and nutrients to help and actually boost brain function without having to add fish into your diet. We'll also share some questions you can begin to ask yourself if you are feeling sluggish or having joint pain. 
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What other habits and routines do you currently have?

Brain fog and fatigue is a leading issue when it comes to body health and overall well being. There are many habits and things that we eat and do that can affect our bodies. 
​
  1. Alcohol consumption: Alcohol is a depressant and can drastically contribute to mental clarity and overall sharpness. 

  2. Non-Organic foods: Conventional fruits and vegetables are grown using chemical weed killers such as RoundUp. This killer of weeds and humans has been making headlines lately for its disruption on the human body, potentially causing non-Hodgkin’s Lymphoma. It wreaks havoc on our guts and causes leaky gut syndrome. The gut-brain connection is huge when it comes to our health and mental clarity. If you want to learn more, we dive into this in our Non-Toxic Living course. 

  3. Processed vegan alternatives: Eating a whole foods plant based diet gets tangled in the vegan label. While many vegans focus on not eating animals for environmental and compassion reasons, they are often also eating vegan alternatives such as the Beyond Burger, Impossible Burger, or Gardein. While we appreciate these brands for their overall accessibility and ability to satisfy cravings for those previously passionate carnivores, these foods are still processed, filled with added oils and sugars, and most are not organic.  

Is your diet balanced?

In order to thrive following a plant based lifestyle, you must be conscious of the types of vitamins and minerals that are essential to brain function and overall body health. Here are a few tips...

  1. Eat the rainbow. Those beautiful colors of fruits and vegetables that pique our interest are actually the different nutrients and minerals expressing themselves. If you don't feel like deep diving into all of the nutrition education, try to eat as many different colors as you can in a day.

  2. Know which nutrients are more difficult to acquire following a plant based lifestyle and be sure to seek out different foods and products that help you. Don't be afraid to supplement with natural and organic foods. For instance certain algae is a natural source of vitamin B-12. B-12 is an essential vitamin that can be found in our favorite green shake that we drink every morning, along with many other amazing vitamins and minerals. 

  3. Seek guidance. Starting anything new is super challenging and unless you have the time and means to do all of your own research, it can be super overwhelming. Working with a coach is a great way to learn, grow and have support through your journey. For more information on how to work with us visit our coaching page or courses page on our website!

Everyone's body is different...

At the end of the day, we are all very different and process foods differently too. Each one of us is capable of thriving following a plant based lifestyle, so long as we tune into our bodies messaging system and adjust when certain foods and ingredients do not agree with our systems. 

Top plant based foods for healthy brain function

Sources:
​https://www.onegreenplanet.org/vegan-food/plant-based-foods-to-give-your-brain-a-boost/
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Let's Talk Tofu

8/24/2020

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Y’all, let’s talk about tofu for just one minute…. We could probably talk about it for dayyyyyssss, but we'll start with keeping it short and sweet.

  1. Tofu IS GOOD FOR YOU, when consumed properly! 
  2. Tofu tastes good as long as you know how to prepare it.
  3. Tofu is a complete protein. 
  4. Personal consumption of soy has less environmental impact than consuming meat.​​
​
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How to make the most of your tofu experience

  • Choose WHOLE & organic soy products such as edamame, tofu, and tempeh.
    • Non-organic soy has harmful pesticides and chemicals that affect your body and the environment. Soy fillers/ isolates are harmful to your digestive system and contribute more to climate change. 
  • Fermented soy is easier for your body to digest.
    • This makes it easier to absorb the nutritional value. 
  • Balance, balance balance.
    • It is very important to have a balanced diet receiving your nutrition from an array of different fruits and vegetables (eat the rainbow🌈).
  • Let's talk estrogen.
    • Certain plants contain phytoestrogen, which is weaker than estrogen produced by animals. 
    • If you have underlying conditions, such as reproductive issues, you may want to assess how much phytoestrogen you are consuming. 
    • Did you know that beer actually has more phytoestrogen than soy?
  • Adding flavor to tofu is just as easy as any other thing you cook.
    • Marinating is a great way to add in flavor.
    • If you don’t have time to marinate, drizzle a layer of coconut aminos, onion powder, and garlic powder. Bake 375 for 15-20 minutes. Easy peasy!
  • Most of the invasiveness from soy production is from producing soy meal for animal feed and soybean oil.
    • By not consuming meat and soybean oil you are saving the planet a huge burden.
    • To give you a bit of perspective: 
      • 2 servings of beef per week produces roughly 604 kilograms of greenhouse gases per year.
      • 2 servings of tofu per week contributes roughly 12 kilograms of greenhouse gases per year. ​​

Work with us!

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We love teaching people the ins and outs of making the most out of a plant-based lifestyle!
Courses
Personalized Coaching
Private Online Cooking Class

Know Your Impact

Consuming a plant-based diet is one of the best ways that you can positively affect the world around you. To find out more about what you eat and how it affects the planet check out this Climate Change Food Calculator!

I want to calculate my impact!



​Sources:
​https://www.bbc.com/news/science-environment-46459714

http://www.bitesizevegan.org/vegan-health/soy-vs-beer-which-promotes-estrogen-more/#_edn6

http://e.hormone.tulane.edu/learning/phytoestrogens.html#:~:text=In%20general%2C%20phytoestrogens%20are%20weaker,2002a).&text=Exposure%20to%20phytoestrogens%20is%20mainly%20through%20diet.
​
​https://www.hsph.harvard.edu/nutritionsource/soy/

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Energy Bites

7/6/2020

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We wanted to share some of our easy, go-to energy bites and bars. These recipes will satisfy your sweet tooth and uplift your healthy lifestyle. 
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Whether you’re hitting the trails, going on an adventure, or just have a long day of work, these are great snacks to boost and sustain your energy with healthy plant-based carbohydrates and fats!​


​Vanilla Coconut Bites

1⁄2 cup sunflower seeds
1⁄4 cup shredded coconut (can remove if
allergic)
1⁄4 cup pepitas
1 cup dates
1 t. Cinnamon
1 t. Vanilla
1 t. Coriander

  1. Pit and chop dates
  2. Combine all ingredients into a food processor or blender and blend until smooth. 
  3. Use 1 1/2 Tbsp per ball or log. Warm the dough in your hands a bit before rolling into your preferred shape. (These can be made into bars, too!)
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​Maple Nut Bars
​

1⁄4 C. Walnuts
1⁄4 C. Sunflower seeds
1 1⁄2 Rolled oats
1⁄8 t. Himalayan salt
6 Pitted dates
2 T. Maple syrup
1 T. Coconut oil
​
  1. Combine walnuts and sunflower seeds into a food processor fitted with the “S” blade.
  2. Pulse until they are smooth.
  3. Add the rest of the ingredients and blend until the mixture is evenly combined.
  4. Press crust into an 8X8 baking dish or into muffin tins. Crust should be about 1⁄2 inch thick. (Can roll into balls if you prefer)
  5. Chill in the fridge for 1 hour and then cut into small rectangles.
  6. Store in fridge.
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Raw Doughnut Holes
​

20 dates
1/2 cup peanut butter
1 Tbsp cinnamon
Shredded coconut or hemp seeds for rolling
​
  1. Combine dates, peanut butter and cinnamon into a food processor or blender. Blend until the mixture has a dough-like consistency.
  2. Use 1 1/2 Tbsp per ball or log. Warm the dough in your hands a bit before rolling into your preferred shape. (These can be made into bars, too!)
  3. Roll in coconut or hemp seeds. (optional)
  4. Store in the fridge or freezer.
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We hope you enjoy these quick and easy recipes :-) Be sure to leave a comment if you try them!
​Did you know that we offer online Plant Based Cooking Classes ​as well as other Plant Based Wellness Courses and Coaching? Set up your free alignment call today!
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Cinnamon Crunch Casserole

6/30/2020

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We love this dish because it's quick to prepare, and will yield 6 breakfast servings from one dish! Top it with nut butter and/or chia jam for even more nutrition.

Want more recipes? Purchase our Meal Plan Bundle.

How about private cooking lessons? Book a Session.

We hate having to scroll all the way down to the bottom for recipes. So, here ya go, recipe right ON TOP!  

​Our recipes are always 100% VEGAN, GLUTEN-FREE, ORGANIC & MADE WITH LOVE!
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2  C. Oats
2 Apples
2 t. Cinnamon
2 t. Baking powder
¼ t. Himalayan salt
½ C. Unsweetened almond milk
1 Flax egg
1 t. Vanilla extract
1 T. Avocado or coconut oil

  1. Preheat the oven to 350.
  2. Prepare the flax egg and let it set for 10 minutes. (1 T. Flax with 2 T. water)
  3. Rinse and wash the apples thoroughly.
  4. Chop apples and blend in a high-speed blender. Can add 1-2 T. of water to help blend.
  5. In a large mixing bowl combine all of the ingredients besides oil. 
  6. Coat an 8X8 inch casserole dish with oil and spread the contents of the casserole evenly in the dish.
  7. Bake for 30-35 minutes. Center should be firm.
  8. Top with maple or agave, nut butter and cinnamon, to taste.
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Peanut Vegetable Pad Thai!

5/20/2020

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We hate having to scroll all the way down to the bottom for recipes. So, here ya go, recipe and live cooking class video right ON TOP! <3 

​Our recipes are always 100% VEGAN, GLUTEN-FREE, ORGANIC & MADE WITH LOVE!
  • 2 Lg. Carrots
  • 1 Package of Lotus Foods Pad Thai Noodles (can use any gluten free pasta)
  • ¼ C. Frozen peas, thawed
  • ½ Bell pepper (any color)
  • 1 Sml Onion
  • 2 T. Peanut butter (or 1 T. PB Powder)
  • 1 T. Coconut aminos
  • ½ t. Garlic granules
  • ½ t. Onion granules
  • ½ t. Ginger powder
  • 1 t. Red chili flakes (optional if you like it spicy)
  1. With a vegetable peeler, peel carrots lengthwise to make thick vegetable noodles.
  2. Chop pepper and onion into small chunks.
  3. In a saute pan, over med-high heat, saute onion and minced garlic for 5 minutes, then add in bell pepper and saute another 5 minutes.
  4. Reduce heat. Start cooking rice noodles according to instructions.
  5. In a saucepan, over medium heat, combine peanut butter, coconut aminos, garlic granules, onion granules, & ginger powder, adding in water until your desired dressing consistency is achieved.
  6. When noodles are almost done, add in carrot noodles to blanch.
  7. Once noodles are done, drain & rinse. Combine all ingredients into a large pot and incorporate.
  8. Serve with tofu, tempeh, or beans.

​Note: Watch the Youtube to get the Bonus Brownie Batter Hummus Recipe! 

A little more about the dish and us ;-)

This truly is one of our favorite dishes to make and serve because 1.) It's super simple and 2.) The flavors dance around on your tongue like a peanut butter vegetable party!!!

You can follow this recipe exactly, (because it's perfect) or if you love getting creative in your kitchen, feel free to explore adding in other vegetables. We love using kelp noodles in this dish... mushrooms, celery, eggplant, pineapple...whatever our hearts are calling us to add (or whatever fresh produce needs to be eaten first).

​Have fun with this recipe and let us know if you recreated it!  
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​Hey! Our names are Carrie and Cera! Together we are Harmonize Your Health, a plant-based holistic wellness duo! 



We do a lot of creating in the kitchen together and love teaching people how to create delicious meals that are good for you and the planet!

To find out more about our current happenings, head on over to our Happenings Page!


We do 1-on-1 health & wellness coaching based around our certification in Plant-Based Food, Nutrition and Health!
Book Your Free Alignment Call
P.s. We love you and you are ENOUGH!
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