Healthier baking:

I stock my pantry at home with these basics that help me to bake fairly low sugar and nutrient-dense muffins, snacks and some treats. This is a succinct list with links of frequently used ingredients in my baking recipes.

Almond flour (substitute for white flour)

Coconut flour (substitute for white flour)

Spelt flour (substitute for white flour)

Coconut Sugar (lower glycemic index sweetener)

Arrowroot powder (Thickening agent, substitute for cornstarch)

Gluten-free old fashioned rolled oats (substitute for instant oatmeal)

Avocado Oil (sub for vegetable oil)

Coconut Oil (Sub for vegetable oil)

Dates (Sweetener)

Cacao Powder (Cocoa powder substitute)

Maple Syrup (Great for baking)


Pantry Staples:

This is a short list of items I always keep on hand, including some favorite spice mixes. I always check my pantry for these things before I go to the store so I never run out. I find a lot of these items at Trader Joes or my local Whole Foods, but I have linked to Amazon here for convenience. These items feature heavily in many of my recipes, so it’s a great place to start.

Avocado Oil (Great for sauteeing at high heat)

Apple Cider Vinegar (great for dressings, marinades and very good for your health)

Braggs Liquid Aminos (soy sauce substitute, also a great flavor for marinades)

Coconut Aminos (Perfect alternative to soy sauce and great for Asian cooking)

Ghee (butter alternative, also amazing flavor)

Organic Extra Virgin Olive Oil (It’s best to buy this local, I get mine from Olive Oil Taproom, but linked here is a great alternative)

White balsamic vinegar

San Marzano tomatoes

Maple Syrup (great for dressings and marinades)

Black Forbidden Rice

Wild Rice Blend

Masala Spice Blend (I like to get my spices from Penzey’s, both in-store and online, but this is another great option)

Adobo Seasoning


Hormone Balancing Superfoods

Superfoods are nutrient-dense foods that are considered highly beneficial for our health and well being.  There are many that are not only wonderful for wellness but crucial for hormone balance.  Here are a few of my favorites with links on where to purchase.

Beetroot powder

Bee pollen

Chia Seeds

Coconut Oil

Flax seed

Goji Berries

Maca Powder

Reishi Mushroom Powder

Shredded coconut 

Sesame Seeds

Green Tea


Hormone Balancing Smoothie Ingredients:

These are ingredients that I put in my hormone balancing smoothie recipe. They are also superfoods and can be very beneficial in whatever way you choose to add them to your diet.

Raw Cacao Powder

Chia seeds

Protein Powder

Coconut milk

Maca Powder


Kitchen Utensils

This is a list of kitchen utensils and cooking that I use A LOT! There are only a few things because I highly recommend each one of them and they pop up all the time in my recipes.

Cast Iron Skillet

Dutch Oven

Vitamix Blender

Ceramic Kitchen Knife



I prefer buying supplements directly from the manufacturer so I am assured of the freshness and quality. I have been using Nature’s Sunshine for about twenty years and have seen them do the work that I have needed them to do. Here is how you can purchase directly from Nature’s Sunshine and also receive a wholesale discount.

Nature’s Sunshine Website

    1. Put together an order of $40 or more and then proceed to CHECKOUT
    2. Use Sponsor Code 529860
    3. Membership type: Wholesale customer
    4. Now checkout
    5. NOW: You can get on there anytime you need a supplement and order wholesale.



Essential OIls

I use essential oils in my day to day life and also recommend them to my clients in my practice. If you need some guidance don’t hesitate to reach out and we can set up an initial health consultation.

Here is the link to order through my personal DoTerra site. 



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