How to Stay Healthy 4th July Style

plus 2 FREE recipes inside!

Expect a longer read…because today I’m giving you 2 FREE recipes to enjoy! 🥳 

We’ll also be covering;

  • 4 tips for a healthy 4th July

  • How John Goodman lost 200 pounds

  • Are your fried snacks causing anxiety?

4 Tips to Stay Healthy 4th July Style

Summer is just the best, isn't it?

And this 4th of July is no exception. It looks like a whopping 80% of Americans—that's almost 267 million people—are planning to indulge in the holiday celebrations!

However, it's still important to keep our health in mind amidst the festivities. Here's a quick run-down of 4 tips to staying healthy today from Forbes and News Wise

  1. Stay Hydrated: With the summer heat in full swing, it's crucial to drink plenty of water. Avoid dehydration by alternating between your favorite holiday beverages and water.

  2. Let it Marinate: You already know food should be cooked to the right temp to avoid illness, but did you know it’s better to marinate your foods for at least 30 minutes before grilling them?

    The American Institute of Cancer Research are concerned that some compounds in food can lead to cancer as a result of flames and high heat. To protect your meats consider using marinade ingredients like sugar, oil or chili peppers that act as antioxidants to protect your food while cooking.

  3. Wash Your Hands, as Well as Your Veggies: Hand sanitizers are great in emergencies but are no substitute for a thorough hand wash. If you’re handling food for a big party, you want to make sure your guests go home with happy memories of fab food – not Norovirus. 


  4. Apply Sunscreen: Protect your skin from harmful UV rays by applying sunscreen regularly, especially if you're spending most of the day outdoors.

Enjoy your 4th of July!

Click here to discover my favorite guilt-free dessert recipes!

How John Goodman Lost 200 Pounds on a Plant-Forward Mediterranean Diet

That’s right!

Famous for his role as Dan Conner in the long-running ABC series Roseanne, actor John Goodman gave Mediterranean food a new role in his life.

And the results? He's shed a whopping 200 pounds!

John's journey began back in 2007 when he decided to quit drinking and start incorporating fitness into his lifestyle. With the help of health coach Mackie Shilstone, who has also worked with the legendary Serena Williams.

By 2010, he had already lost 100 pounds, thanks to portion control, ditching sugar, and regular exercise. In 2015, Shilstone introduced John to a "Mediterranean-style eating plan," which helped him continue his weight loss journey.

But what is a plant-based Mediterranean diet, you ask? Pasta, red wine and pastries?

Slow down there…

It's actually all about consuming mostly plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds. It also includes healthy fats such as olive oil, avocados, and nuts. The best part? It can potentially accelerate weight loss!

John's story is a testament to the power of a plant-forward lifestyle. And he's not alone. Other celebs, like Director Kevin Smith and actor Jacob Batalon, have also turned to plants to achieve their health and wellness goals.

So, are you ready to embrace a plant-forward lifestyle?

Get started with these dairy-free recipes!

Is Your Love for Fried Food Contributing to Anxiety & Depression?

Short answer: Pretty much yeah…

Longer answer: Recent research suggests a potential link between a high intake of fried foods and feelings of anxiety and depression.

And yet, whether it's a comforting plate of fries, a crunchy piece of fried chicken, or a sweet, doughy donut, fried foods often find their way into our meals and snacks.

Now, this doesn't mean you need to bid farewell to your favorite fried foods forever. It's all about balance and moderation. Enjoying these foods occasionally won't necessarily lead to mood disorders – Obviously. But making them a regular part of your diet might not be the best idea for your mental health either!

Consider incorporating more wholesome, nutrient-rich foods into your meals. Fruits, vegetables, whole grains, and lean proteins all nourish your body and mind. In fact this study showed eating just 2 golden kiwis a day improved peoples moods a lot!

Stay happy, stay healthy, and remember, your diet is a powerful tool in maintaining your wellbeing!

More healthy snack recipes to be found here.

If There Was a True “Magic Pill” For Better Health - This Might Just Be It…

How a forgotten “lost art” of creating nutritional superfoods is taking the world of science by storm

Do you want another hint about its healing powers?

The ancient Egyptian civilization used it to create the first bread and malt drinks

It might be clear now, but in case it is not - I’m talking about Fermentation.

Upgrade Your Plate…

Free Yourself From Sugar Overload With Home Made Fruity Compotes

Take your (gluten-free) waffles to new heights tomorrow morning with homemade blueberry compote!

Unlike those store bought compotes filled with nasty ingredients - you can control the ingredients, reducing sugar and eliminating preservatives found in store-bought versions. Plus, you'll benefit from the antioxidants, vitamin C, and fiber in fresh blueberries.

Waffles might not be the healthiest breakfast, but by making your own compote to drizzle over, you’ve made a great leap forwards to mindful eating, leading to healthier habits.

How you ask? Sooo Easy!

Here's what you'll need to make a blueberry compote:

  • 3 cups of fresh or frozen blueberries

  • ¼ cup of real maple syrup

  • 2 tbsp. of fresh lemon juice

  • 1 tsp. of vanilla extract

  • 1 tsp. of ground cinnamon

  • A pinch of salt (¼ tsp.)

Now, let's get cooking:

  1. Toss all your ingredients into your Instant Pot and give them a good stir.

  2. Pop on the lid and lock it in place. Set the pressure valve to "Sealing".

  3. Hit the "Manual" button, set it to high, and let it cook for 3 minutes. The Instant Pot will start building pressure on its own.

  4. Once the cooking time is up, switch off your Instant Pot to avoid any scorching. Let the pressure release naturally for about 10 minutes, then carefully move the valve to "Venting" to release any remaining pressure.

  5. If you prefer a thicker compote, select the "Sauté" function and stir constantly over high heat until the excess liquid reduces.

  6. Once done, turn off the Instant Pot and take out the container to cool.

You can serve it right away or store it in an airtight container in the fridge for 7 to 10 days. Enjoy this delicious compote on your waffles!

The ​Cooking Corner

4th July Popsicles

Celebrate with a refreshing, festive, and dairy-free treat! These 4th July Popsicles are not only on theme with their vibrant red, white, and blue layers, but they're also incredibly tasty and easy to make!

Follow the simple steps below to create your own batch!


For the Red Layer:

  • 1 cup strawberries or raspberries

  • 1-2 tablespoons honey or agave syrup (adjust based on your preferred sweetness)

For the White Layer:

  • 1 cup canned coconut milk (full fat for creamier texture)

  • 1-2 tablespoons honey or agave syrup

For the Blue Layer:

  • 1 cup blueberries

  • 1-2 tablespoons honey or agave syrup


Red Layer: Blend the strawberries or raspberries with honey or agave syrup until smooth. Pour the mixture into the popsicle molds, filling each one-third of the way. Freeze for about 30 minutes or until firm.

White Layer: Mix the coconut milk with honey or agave syrup until well combined. Pour this mixture on top of the frozen red layer, filling another third of the popsicle mold. Freeze again for about 30 minutes or until firm.

Blue Layer: Blend the blueberries with honey or agave syrup until smooth. Pour this mixture on top of the frozen white layer, filling the rest of the popsicle mold. Insert popsicle sticks and freeze until completely firm, preferably overnight.

To serve, run the popsicle molds under warm water for a few seconds to loosen the popsicles, then pull them out. Enjoy your festive, dairy-free July 4th ice popsicles!

Remember, you can adjust the sweetness based on your preference by adding more or less honey or agave syrup. Enjoy your homemade, healthy, and festive treat!

In Other News…

We know your inbox is probably bursting with 4th of July sales right now, and we thought - let's switch things up a bit! So, instead of the usual sale, we are inviting you to an exclusive event this weekend.

Here's the deal: Reply to this email with “RSVP” to get your early bird access coupon! 🥳

Get ready to liberate yourself from kitchen hassle! Stay tuned…

Don’t forget to share your 4th July foodie creations in our lovely Facebook group for everyone to see!

Until next week,

Nicole x

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