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Cooking & Recipes

10 Health Benefits of Cranberries


We absolutely love cranberries, not only because they are delicious and a holiday favorite, but because they a powerhouse food!

With Thanksgiving around the corner, you’ve got to stay tuned for the awesome recipes coming up! In the meantime, check out why these tart little berries are just so magnificent for our health!

10 Health Benefits of Cranberries

NOTE: It is best  to consume cranberries with minimal processing and little to no sugar in order to receive the health benefits. 

  1. Loaded with antioxidants 
    • Protects cells from damage
    • Protects our bodies from heart disease
    • Anti-aging benefits
    • Can help with acne, eczema, psoriasis and other skin conditions
    • Can increase metabolism & improve digestion which can aid weight loss
    • Keeps your immune system strong
  2. Can help fight urinary tract infections (UTI)
  3. Can prevent kidney stones
  4. Fights plaque buildup on teeth and helps with cavity prevention
  5. Can help prevent stomach ulcers as well as stomach cancer
  6. Can lower bad cholesterol levels (HDL) while raising good cholesterol levels (LDL) 
  7. Preliminary research shows cranberries can prevent tumor formation & growth
  8. Helps to improve brain function, memory, and mood.
  9. Good for eye health
  10. Can prevent and treat yeast infections in men and women 

After that list of health benefits, who wouldn’t want more cranberries in their life?

~ Letisha 

5 Reasons You NEED Rosemary

Herbs just don’t get all the wonderful credit they deserve, huh?. Take Rosemary, for example. Rosemary is a fragrant and flavorful  herb that is native to the Mediterranean region. Although it is typically used in cooking, it has so many other benefits! So many that you just may find yourself using Rosemary more often then you think…



Rosemary contains anti-inflammatory properties that help promote blood circulation. It also helps reduce the severity of current acne and prevents new blemishes from forming. Try creating your own rosemary toner by bowling a few sprigs of rosemary in water. Allow the mixture to cool before removing the rosemary. Apply the cooled mixture to a freshly washed face.


This herb doesn’t just belong in your cooking, but also in your home. Try hanging rosemary leaves around the home or hanging a bag of rosemary in your shower. The hot steam from the shower will help release the calming aroma.

3.Hair Growth

Just like the to the wondrous skin benefits, rosemary also promotes blood circulation and stimulation on the scalp. Adding the essential oil of rosemary to your shampoo and/or conditioner can help improve hair growth. Also try rinsing your hair with rosemary tea for a refreshing rinse!


Upset stomach? The best way to ease digestion is with rosemary tea.  The warm tea can reduce any cramping or discomfort you may be having.


Rosemary contains antioxidants! This herb attacks those free radicals that promote disease and aging. Consuming rosemary may be the key to getting a cleaner and healthier body on the inside.
Have you noticed any benefits from using Rosemary?

Let us know!


Peace, Love, Coconuts


8 Reasons to Eat More Pumpkin

It’s pumpkin season! Everywhere pumpkin is popping up: bagels, breads, coffee, lattes, teas, spreads, cookies, beers, soups, donuts, and so much more! While all of these are a tasty way to enjoy pumpkin, it serves a bigger and better purpose. It is actually incredibly healthy! Below I’ve highlighted the top 8 ways pumpkin is great and why you should add a little more pumpkin to your diet this fall. 🙂autumn-72294_640

1.    Vitamin E

This vitamin is great for helping the immune system and providing protection against certain cancers.

2.   Vitamin A

Vitamin A is essential for proper eye -sight and immune functions.

3.    Manganese

This mineral helps the body absorbs other key nutrients, keeps bones strong, balance sugar and hormone levels, and maintains nerve function.

4.    Beta-carotene

Beta-carotene is also an anti-oxidant that protects the body against free radicals and support brain functions.

5.    Iron

Iron is essential in cell function and assists muscles in using oxygen throughout the body.

pumpkins 6.     Zinc

Zinc, which is often added to foods, is important for cell function and essential in the early stages of human growth and development.

7.     Dietary Fiber

Regulates nutrients absorbed in the small intestine and promotes heart health by removing cholesterol from the body

8.     Potassium

Helps to regulate chemical balance in the body and other minerals. Potassium is responsible for muscle movements and impulses of nerves.



There are tons of ways to prepare and eat pumpkin so that you get all of its great benefits. Check out some websites below that can help!

Peace, Love, & Coconuts.

~ Nalani

DIY: Honey Cinnamon Mask


If you recall a few months ago, we posted a fab post on our favorite face masks. You don’t remeber, do you?? That’s okay…we forgive you :). Just click HERE! One of those lovely masks happened to be a Honey Cinnamon Mask. Oh, what benefits could cinnamon, of all things, have for the skin, you ask??



  • Fills in small lines and wrinkles by plumping up the skin.
  • Oxygenates skin
  • Heals acne
  • Destroys bacteria living on skin
  • Brightens complexion
  • Exfoliates dead skin cells

Pretty incredible, right? Okay, so here comes the fun part…

DIY: Honey Cinnamon Mask

  1. Go into your kitchen, open your spice cabinet, take out the cinnamon and honey.
  2. Mix 1 TBSP of honey with 1 TSP of cinnamon. It’s pretty strong so you don’t need too much.
  3. Apply the mixture to freshly washed skin. Leave the mask on for about 30 minutes. Rinse and apply favorite face moisturizer.

Easy, right? If you don’t feel like doing a full mask, you can always use this mixture as nightly spot treatment!

Happy Friday! 🙂


DIY: Cinnamon Kitchen Disinfectant

I don’t know about you but I can’t STAND the smell of chemical-based cleaners. They are so toxic! And what’s the pointKitchen Disinfectant of taking care of your body, eating well, and exercising regularly, only to then breath in toxic chemicals?

Seems to defeat the purpose right? Plus, why would you want to use harsh chemicals around your food or places where you cook and eat?
Well, here’s a great little concoction you can use to sanitize your cutting boards, countertops, sinks, and/or refrigerator. Particularly if you’ve been working with raw meat or fish.

DIY: Cinnamon Kitchen Disinfectant


Combine 1 teaspoon of cinnamon oil for every 12 oz of hydrogen peroxide. Shake and spritz away!
  • For a less harsh mixture, replace hydrogen peroxide with water.
  • Contents will separate, shake before each use.
The reason this works is because of cinnamons antimicrobial properties.
What a nice way to kill bacteria and freshen the air with a nice cinnamon fragrance! Naturally!
Give this little concoction a try and tell us what you think!
~ Letisha

12 Surprising Benefits of Cinnamon

Cinnamon has a long history of use, not only as a spice, but as a medicine,where the medicinal properties are actually derived from the oil in the cinnamon bark. Needless to say, there’s more than meets the eye with this warm and flavorful spice; much more. Read on for 12 surprising benefits of cinnamon.

Benefits of Cinnamon:

  1. Anti-microbialBenefits of Cinnamon
  2. Anti-inflammatory
  3. Anti-clotting properties: Can be helpful to those with heart disease
  4. Can potentially regulate blood sugar: by slowing the rate at which contents leave the stomach.
  5. Some studies show it may help type 2 diabetics respond better to insulin.
  6. Boost brain fiction merely by smelling the spice.
  7. Improve your colon and heart health
  8. Increase circulation & metabolism
  9. May help fight cancer cell growth
  10. Shown to alleviate PMS (including cramping/pain)
  11. Can reduce arthritis pain
  12. May reduce cholesterol

It doesn’t stop there however, cinnamon is a great source of manganese and a good source of fiber and calcium. I don’t know about you but cinnamon’s spice factor just went up about 10 notches! 😀

~ Letisha

Salad Sabotage! How Healthy is YOUR Salad?

SaladSo you’re trying to be healthy with that big ol’ salad you’re eating aye? But how healthy is it really? Could you unknowingly be sabotaging your healthy lifestyle? Read on for the tips and tricks when constructing your healthy salad.


Opt for romaine, arugula, dandelion greens, oak leaf, radicchio, baby spinach, or even kale. These choices offer much more nutritional value than the commonly used iceberg lettuce. Can’t decide on one? Mix and match your leaves to spice up your salad!

SKIP: Iceberg lettuce

Click here for a great site that breaks down many different types of lettuce.


Despite how often it happens, throwing lettuce and tomatoes together doesn’t qualify as a salad. To really reap the nutritional benefits of a “salad”, you’ve got to do more. Try adding carrots, celery, onions, bell peppers, diced broccoli, string beans, corn, cucumber, beans, artichokes, asparagus, & mushrooms.

SKIP: Salty canned vegetables


Tossing in a few fresh fruit pieces can some flare to your salad, keeping your taste buds on their toes. A few slices of apple, pear, peach, plum, orange, strawberries, blueberries, blackberries, raspberries, watermelon, pineapple, & mango are all great options.

SKIP: Canned fruits often soaked in syrups, candied fruits


Meats & seafood are a great way to add protein to your salad, which can help to keep you full and satiated, which can ultimately help prevent overeating. Go for the leanest and least processed meats possible. My favorites are grilled chicken breast, seared tuna, grilled shrimp & whole egg or egg white. Raw fish with a little wasabi is also delicious.

SKIP: Fatty, processed, & sodium-heavy meats (such as deli meats), bacon, fried meat/seafood


Special toppings are what I like to call any toppings that are healthy, but should also be enjoyed in moderation. If you’re looking for a little crunch on your salad, go for nuts or seeds. These can satisfy that need for a crunch, while also providing some vitamins, minerals, protein, & healthy fats. Avocado addict?  A couple slices of avocado can also pump the nutritional value up on your salad. If you are lucky enough to not be lactose intolerant or sensitive, a few crumbles of feta cheese, or a couple pieces of your favorite cheese can up the calcium and protein content of your salad.

SKIP: Croutons, other starchy toppings


Alas, the dressing. The topping all too many people like to over-use, drowning their salad in sodium-rich, calorie dense, and sometimes, fatty dressing. I find the best way to go is with your favorite vinegar, such as balsamic, apple-cider, or white (sans the oil) of course you could always add 1 tablespoon of olive or avocado oil, for example. Another great option is to just squeeze some fresh lemon or lime juice on top. Of course, you could always skip the dressing altogether. I often find that if the contents of my salad are flavorful enough, I really don’t need to smother it in heavy dressing, in fact, with all of those delicious & vibrant flavors, why would I want to?

SKIP: Fatty, creamy, & thick dressings. Also avoid over-using the appropriate serving size 


Ground black pepper, parsley, basil, and other herbs and spices are a great way to rev up the flavor without breaking the calorie bank.

SKIP: Salt or salt based seasonings

What’s your favorite way to make a salad?

~ Letisha

Homemade Raspberry Froyo

My sister and I are obsessed with frozen yogurt. There has even been 1 day (or 2 or 3) where we skipped the gym just to get some froyo. No guilt-trips over here! 🙂 Depending on the type of frozen yogurt you buy,  it can be a much healthier option than icecream.

I wanted to take my healthy froyo obession one step further by making it at home, and let me tell you: making frozen yogurt is much easier than you think! You only need two ingredients (yogurt & fruit), both of which can be your choosing!  Check out this recipe below–it’s easy to make and very tasty!


You’ll need:

  • Blender
  • Greek Yogurt (frozen)
  • Raspberries

photo 1

A few hours before making your froyo, place your greek yogurt container in the freezer. Once it is fully frozen, remove the greek yogurt from the container and place into blender (to help loosen the yogurt try running warm water over the sides). Add as many raspberries as you’d like (I used 1 cup).  Blend for 45 seconds to 1 minute. Scoop the mix into a bowl and enjoy!

Feel free to experiment with different fruits like blueberries, strawberries, oranges or kiwi! Another great option is to use unfrozen yogurt (you can freeze this mix for more froyo enjoyment later!)


What’s your favorite type of froyo??


Peace, love & coconuts!


2 Ingredient Ice Cream!

Looking for a healthy alternative to traditional ice cream?? Look no further!

For an ICE COLD TREAT during those HOT Summer days, grab:

  1. Your Blender
  2. 1 Large Frozen Banana
  3. 1/2 Cup Unsweetened Coconut Milk (I like So Delicious Unsweetened Vanilla)

Add the banana & coconut milk to blender & blend on high speed until mixture is thick and creamy.


Before blending: add your favorite spice, such as ginger, cinnamon, or nutmeg.

After blending: top with a few dark chocolate pieces or fresh fruit.

Eat as is or place ice cream in the freezer to harden!

For a milk shake, simply add slightly more coconut milk. Start with 1/2 cup and slowly add until you reach your desired thickness.

This treat is low in calories and has no added sugars! 🙂


– Letisha

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Dairy-Free Summer Delights!

Summer usually includes tasty cold treats like ICE CREAM!! This smooth, creamy and cold confection is loved by so many, but what about those of us who can’t/don’t want have dairy? There are more and dairy free options popping up everywhere and I couldn’t be more excited!  Here are my top dairy free treats to enjoy during the summer.

1. So Delicious Dairy Free Frozen Treatsso-delicious-ice-cream

Sometimes dairy free ice creams tend be a little watery and icy as opposed to smooth and creamy like the dairy filled stuff. However, So Delicious has created one of the creamiest coconut  and almond based non-dairy ice cream that I have tasted.  The coconut-based confections do have mild coconut undertones, but they are subtle and in my opinion, enhance the flavor. If you’re not into coconut  at all then opt for the almond based frozen treats instead, these have rich and nutty undertones. Yum!

2.     Luna & Larry’s Coconut BlissCB-PintDarkChoc-sm

Like So Delicious, Luna & Larry’s has created a diary free treat that is absolutely delicious. The dark chocolate flavor is my favorite, it is so smooth & creamy. This ice cream is surprisingly much lighter than regular dairy-based chocolate ice creams and might not leave you feeling so heavy afterwards. I also love that many of the ingredients are organic & natural. No extremely processed ingredients means a happier body for me! 🙂

3. 365 Frozen Fruit Bars365 lime bars

I do admit, I have a soft spot for anything with lime and cold summer treats are no exception.  Whole Food’s 365 Lime Frozen Fruit Bars are so refreshing for those hot summer days. I love how you can grab one and eat it on the go. They’re also great to have at barbeques or bring to the beach, no messiness!

4. Chilled Fruitstrawberries

Sometimes it’s best to keep things simple.  A bowl of your favorite chilled fruit could be the perfect ending to a great summer  meal or just a delicious sweet treat. A few great summer fruits are:

  • Strawberries
  • Pineapple
  • Peaches
  • Raspberries
  • Blackberries
  • Watermelon
  • Grapefruit
  • Melon
  • Lemons
  • Plums

Here’s a quick & easy recipe:

  • Halve 2 cups of strawberries
  • Slice one whole peach
  • ½ cup of raspberries
  • ½ lemon

Combine together in a bowl & pour the juice of half a lemon all over. Chill in the fridge for a few hours and enjoy!

What are some of your favorite summer treats? Let us know!

Peace, Love, & Coconuts

– Nalani